Explore These 21 Nutritious Food Options Brimming with Vitamin K
In the realm of essential vitamins, Vitamin K often takes a back seat to its more famous counterparts. However, this fat-soluble vitamin plays a crucial role in our bodies, particularly in blood clotting, bone health, and cardiovascular wellbeing.
The U.S. Department of Agriculture's (USDA) Dietary Guidelines for Americans suggest the following recommended daily allowances of vitamin K for adults 18 and older: 90 micrograms for women, 120 micrograms for men, and 75 to 90 micrograms if you're pregnant or lactating.
Let's delve into some food sources of this vital nutrient.
- Dry roasted cashews contain 80 micrograms of vitamin K per 1/2 cup, making them a rich source.
- Raw kale, a popular leafy green, offers 57 micrograms of vitamin K per 1/2 cup.
- Pomegranate juice, known for its antioxidant properties, contains 13 micrograms of vitamin K per 1/2 cup.
- Raw spinach, another leafy green, contains 72.5 micrograms of vitamin K per 1/2 cup.
- Boiled turnip greens are a surprising source, providing 426 micrograms of vitamin K per 1/2 cup.
- Carrots, a common vegetable, contain 8 micrograms of vitamin K per medium-sized carrot.
- Soybean oil, canola oil, and olive oil also contribute to our daily intake, offering 25, 10, and 8 micrograms per tablespoon, respectively.
However, it's not just about Vitamin K1. Vitamin K is a category of vitamins, with two variations: vitamin K1 (phylloquinone) found in plant-based foods, and vitamin K2 (menaquinones) more common in animal products, dairy, and fermented foods.
Vitamin K2 supplements are generally more effective than vitamin K1 supplements for bone and cardiovascular health due to differences in bioavailability, half-life, and tissue targeting. For instance, Vitamin K2 (menaquinones), especially the MK-7 form, has a much longer half-life (up to 72 hours) compared to vitamin K1, meaning K2 remains active in the body longer and maintains more stable serum levels.
K2 is about three times more effective than K1 at activating proteins involved in skeletal metabolism, helping to direct calcium into bones and teeth rather than soft tissues. This supports both bone strength and cardiovascular health by reducing arterial calcification.
Other food sources of Vitamin K2 include roasted soybeans, dried pine nuts, prepared frozen edamame, cooked broccoli, roasted chicken breast, and natto (fermented soy), which contains a staggering 850 micrograms of vitamin K per 3 ounces.
Grapes, blueberries, and collard greens also contribute to our daily intake, offering varying amounts of vitamin K.
Vitamin K works with calcium and vitamin D to build healthy bones, reducing the risk of fractures and osteoporosis. It also regulates blood clotting, helping keep blood from getting too thick, and prevents blood clots.
In summary, while vitamin K may not be as well-known as other vitamins, it plays a vital role in our health, particularly in blood clotting, bone health, and cardiovascular wellbeing. And with a variety of food sources available, ensuring an adequate intake of this essential nutrient is easier than you might think.
- Culture plays a significant role in the consumption of foods rich in vitamin K, as traditional diets in many regions often include high amounts of this vital nutrient.
- Beyond bone and cardiovascular health, vitamin K's role in the realm of health-and-wellness extends to its contribution to nutritional balance, as it assists in calcium absorption and blood clotting regulation.
- Science continues to uncover the benefits of vitamin K2, with its longer half-life and ability to direct calcium into bones and teeth supporting both bone strength and cardiovascular health, thereby emphasizing its importance in overall health and wellness.
