Vitamin K is a fat-soluble vitamin which plays a key role in protein modification and blood clotting while the two types of vitamin K- Vitamin K1 found in vegetables where vitamin K2 called menaquinone is found in dairy products produced by the bacteria in your gut. Get to know Top 10 Vitamin K Rich Foods List, Vitamin K deficiency symptoms and Health Benefits of Vitamin K.
Vitamin K Deficiency Symptoms
- Easy bruising or heavy menstrual bleeding, gum bleeding, nose bleeding
- Brain bleeding in newborns
- Weakened bones
- Cartilage calcification.
- Tooth decay
- Uncontrollable bleeding at surgical or puncture sites
Try consuming 2-3 of these Top 10 VitaminK Rich Foods daily and avoid the deficiency symptoms. The RDA of Vitamin K is 120 mcg/day for men and 90mcg/day for women, while the Daily Value (DV) is 80 mcg.
|Foods||Vitamin K in 100g|
|Dried Basil||1714.5μg (2143% DV)|
|Kale||817μg (1021% DV)|
|Spring Onions/Scallions||207μg (259% DV)|
|Brussels Sprouts||140.3μg (175% DV)|
|Chili Powder||105.7μg (132% DV)|
|Pickles (Cucumber)||76.7μg (96% DV)|
|Soybeans||70.6μg (88% DV)|
|Olive Oil||60.2μg (75% DV)|
|Prunes||59.5μg (74% DV|
|Asparagus||50.6μg (63% DV)|
Health Benefits of Vitamin K
Vitamin K is vital for healthy bones and normal blood clotting, as well as wound healing. Research studies at Harvard School of Public Health have found that Vitamin K helps produce four of the 13 proteins required for blood clotting.
Researchers have found that Vitamin K prevents calcification of arteries, which in turn reduces risks of strokes. It helps carry calcium out of the arteries and not allowing it to form plaques.
Vitamin K plays a role in bone health, and it can treat certain bone problems. A research study conducted by University of Wisconsin-Green Bay found that K Vitamin shows a positive effect on bone mineral density and reduced fracture risk. Vitamin K deficiency can cause low bone mass density in people with osteoporosis and an increase in hip fractures.
Vitamin K has been found to be lowering risks of prostate, colon, stomach, nasal, and oral cancers. High doses of Vitamin K or foods rich in vitamin k have found to have patients with liver cancer stabilize and even improve liver function.
Learnt about the Important Facts about Vitamin K? Add these 10 Vitamin K Rich Foods List to your diet to protect you from a variety of other health problems.