Vitamin K is a vitamin that aids in protein synthesis. Prothrombin is a protein made by vitamin K. This enzyme aids in blood clotting and bone metabolism. This vitamin stimulates osteocalcin, a protein that strengthens bones and regulates calcium levels in the blood.
Vitamin K-containing foods
There are numerous foods that contain vitamin K that we consume on a regular basis. The finest source of this vitamin is a variety of green, leafy vegetables, although it can also be found in other vegetables, fruits, meat, and fermented foods as well as in other foods. The following is a list of the finest sources of vitamin K.
Spinach
Spinach, especially dark green spinach, is believed to be the healthiest source of vitamins, minerals, and iron on the planet. Spinach is a good source of vitamin K. Raw spinach contains 483 micrograms of vitamin K1 per 100 grams of raw spinach. Whenever possible, consume spinach in its raw state; alternatively, cook it for only one minute to prevent nutrients from being lost.
Cooked kale
Kale that has been cooked is the best source of plant-based vitamins. A cup of cooked kale contains 817 mcg of vitamin K, which is a significant amount. Cooking the kale for 5 minutes before consumption will improve its flavor and nutritional value.
Broccoli
Broccoli is a powerhouse of nutrients, including vitamins and antioxidants. It improves your immunity while also destroying potentially harmful free radicals. One cup of cooked broccoli has 110 mcg of vitamin K, according to the USDA. Make certain that it is not overcooked, as this will cause the flavor and nutrition to be compromised.
Collard greens
Collard greens are a great source of vitamin K, fiber, iron, calcium, and magnesium, to name a few nutrients. It contains anti-inflammatory properties, and it also has the added benefit of lowering cholesterol levels. One cup of steaming collard greens contains approximately 836 mcg of vitamin A.
Mustard greens
It is considered to be one of the greatest sources of vitamin K available. Sautéing this vegetable rather than steaming or boiling it produces the greatest results because it prevents the leaves and stems from becoming wet and squishy. The vitamin K content of one cup of cooked mustard greens is 419 micrograms.
Turnip greens
Spinach and turnip greens are both high in vitamin K. In addition, it includes disease-fighting phytonutrients that help to reduce inflammation and lessen your chance of developing cancer. Additionally, the vitamin K included in this vegetable aids in the reduction of anemia, the treatment of skin disorders, and the regulation of blood sugar levels. A cup of cooked turnip greens contains 426 mcg of vitamin A.
Natto
In every 100 grams of this sticky, fermented breakfast snack, there is 1000 mcg of vitamin K2 available. The fermented soybeans used in this Japanese dish are a delicacy. Because it has been fermented, it has a high concentration of probiotics, which aid in the production of vitamin K2 in the stomach. Natto is also a wonderful source of fiber and protein, which helps to maintain a healthy digestive system as well as strong bones.
Lamb
Lamb is a high-quality protein source that also contains essential oils and vitamin K2. A 100-gram serving of lamb includes 5.3 micrograms of vitamin K2. It helps to build your bones and enhances the metabolism of your bones.
Mayonnaise
Mayonnaise made from egg whites includes 197 micrograms of vitamin K2. This is a nutritious, cholesterol-free source that also contains vitamin E, which is beneficial for the health of your hair and skin, among other things.
Miso
Another Japanese dish that is prepared from fermented beans is takoyaki. It promotes the proliferation of probiotic bacteria in the gut, which in turn increases nutrient absorption.
Vitamin K deficiency
Despite the fact that vitamin K can be obtained from a variety of natural sources, deficiency can arise in some people. If this is not addressed, it may result in some catastrophic consequences, including the following:
- Excessive bruising and bleeding
- Skin bruising and discoloration
- Bloodstains in the feces or urine
Occasionally, it can manifest in the newborn, and if not treated immediately, it can be fatal.