As you know, vitamin K is one of the fat-soluble vitamins and plays a very important role in blood clotting. This vitamin can activate a protein that causes blood to clot. This vitamin is essential for the synthesis of bone proteins. Vitamin K deficiency can lead to heart disease, weakened bones, tooth decay and cancer. Most of the vitamin K in our diet comes from the bacteria we already have. That’s why vitamin K levels can depend on the health of your gut . We have two types of vitamin K in our diet: Vitamin K1 and Vitamin K2. Vitamin K1 is found in vegetables. Meanwhile, vitamin K2 in dairy productsIt is found and produced by intestinal bacteria. When you are looking for supplements or add them to your diet , foods rich in vitamin K2 will have more health benefits. There is also a synthetic type of vitamin K called K3. Its use is usually not recommended. It is better to get the required vitamins from the following sources. Eating foods rich in vitamin K can support the following:
- heart health
- Improve bone density
- Restore oral health
- Fight cancer
- Reduce infection
The recommended daily allowance of vitamin K is about 120 micrograms for men and 90 micrograms for women.
10 foods rich in vitamin K:
- Green leafy vegetables such as cabbage: One-half serving has 444 micrograms
- Fermented soy: 2 pounds of it has 500 micrograms
- Onions: One-half serving can absorb 103 micrograms of the vitamin
- Brussels sprouts: One-half serving contains 78 micrograms of vitamin K.
- Cabbage: One-half serving is equivalent to 82 micrograms of vitamin K.
- Broccoli: One-half serving contains 46 micrograms of vitamin K.
- Dairy: One-half serving equals 10% of the body’s daily requirement of this vitamin.
- Bukhara plum: One half of it has 52 micrograms of vitamin K.
- Cucumber: An average cucumber has 49 micrograms of vitamin K.
- Dried basil: 45 tablespoons of it provides the percentage of the body’s daily need for this vitamin.
Try to include 2-3 of these foods in your daily meals.
Top Health Benefits of Vitamin K:
Vitamin K can prevent calcification of the arteries. Calcification is one of the leading causes of heart attacks. Vitamin K usually removes calcium from the arteries and prevents these conditions from occurring.
Vitamin K increases the amount of specific protein needed to maintain healthy bones and reduces the risk of osteoporosis. Some studies show that vitamin K can reduce bone loss in people with osteoporosis .
Vitamin K can be helpful in reducing the risk of prostate, colon, stomach, nose and mouth cancer. One study shows that high doses of vitamin K can help patients with liver cancer stabilize and even improve liver functio