Foods That are Rich in Vitamin K

Tap to Read ➤ Netrajit Laishram

Vitamin K is one of the most essential nutrients necessary for a good health. Here is a list of the vitamin K rich foods.

Vitamin K is a fat-soluble vitamin with blood-clotting properties, without which the human blood would not be able to clot. It has many benefits, such as blood clotting, healthy blood vessels, proper bone development, and others.

Though it is produced in the body, the amount is insufficient to meet the body's needs. So, its requirements are fulfilled by the vitamin K rich foods consumed as a part of the balanced diets. The best sources are mostly green leafy vegetables and fresh fruits.

Facts

Vitamin K was discovered in 1929 by Henrik Dam, a Danish scientist, when the coagulator properties of the blood came to his notice. The term originated from the word "koagulations vitamin", meaning 'coagulating vitamin', which became known as Vitamin K. Other than its main properties of blood clotting, it plays an important role in bone mineralization.

Vitamin K2 compounds ( menaquinones ) are made by bacteria in the human intestine, particularly in the lower bowel and stored in the liver. There are individuals who cannot produce sufficient amounts of this nutrient.

It becomes necessary for these individuals to eat foods rich in this vitamin or orally take supplements of around 65 to 120 micrograms to make up for the deficiency. The knowledge of essential is helpful to individuals in planning diets according to the nutritional needs.

Cooking Foods

Raw foods, such as fruits and salads are the best sources, as it is easier to absorb minerals from them. The best way is by making salads from the green vegetables and fruits, and adding it to the everyday diet. Cooked foods are considered a bad source.

While cooking, health properties of the food are lost, as the chemical bonds are broken and the nutrients are destroyed. The simplest way is to cook the food lightly or having half-cooked food.

The nutritional values of these vegetables are retained with those crispy vegetables. While boiling, the nutrients are lost into the water, so it is better to use the boiled water as a soup or as a stock.

Foods

These are some common sources of Vitamin K: ► Alfalfa ► Asparagus ► Amaranth leaves ► Beet greens ► Brussels sprouts ► Broccoli ► Cabbages ► Chard ► Collards ► Dandelion greens ► Endive ► Kale ► Lettuce ► Mustard greens ► Okra

► Onions ► Peas ► Parsley ► Sea kelp ► Spinach ► Sauerkrauts ► Turnip greens

Some Dried Spice ► Basil ► Celery flakes ► Coriander ► Marjoram ► Oregano ► Parsley ► Sage ► Thyme

Other Source ► Bread crumbs ► Enriched egg noodles ► Fish oils and Liver ► Milk ► Plums ► Prunes ► Soy bean ► Yogurt

Deficiency

People who have deficiency of this nutrient, suffer from faulty blood clotting resulting in excessive and non-stop bleeding. Effects of its deficienvy are ► Osteoporosis and other bone disorders, like brittle bones ► Excessive bleeding including hemorrhaging for small cuts

► Other side effects, like nose bleeding and bruises ► Birth defects and physical deformations related to bone growth ► Artery diseases, like clogged arteries, inflexible arteries and Atherosclerosis.

Adverse Effects

Any person with excess of this nutrient could suffer from thickened blood leading to heart attack, stroke, and other cardiovascular diseases. Individuals undergoing treatment for blood thinning need to make sure that their intake is less to avoid any adverse effects.

Medicines, such as Warfarin and Coumadin must be consumed as prescribed to avoid blood thickening. You can take the foods anyway, in moderation, if your doctor advises you to do so.

Foods rich in vitamin K are found in plenty, but most people are unaware and indifferent towards their use. People prefer cooked and spicy food instead of nutritious fruits and salads. A little awareness would lead one to a better and healthier future.

Disclaimer : This information should not be used as a replacement for expert medical advice.