7 foods that contain vitamin K and ensure blood clotting
Why vitamin K is good for health (photo: Freepik)
Vitamin K is important for overall health, so it's important to avoid deficiencies. There are certain foods that will quickly saturate the body with this micronutrient, states Ukrainian nutritionist Olha Bezuhla.
What is vitamin K good for
Vitamin K is an essential fat-soluble element that:
- ensures normal blood clotting
- promotes the formation of strong bones
- supports heart health
It exists in two main forms - K1 (phylloquinone), which is mainly found in green leafy vegetables, and K2 (menaquinone), which is synthesized by bacteria and found in fermented foods, eggs, and meat.
Vitamin K2 has additional effects on bone and cardiovascular health.
Signs of deficiency
Signs of vitamin K deficiency include
- blood takes a long time to clot
- frequent nosebleeds or bruises for no apparent reason
- wounds and scratches do not heal for a long time
- osteopenia and osteoporosis (bone fragility)
Vitamin K deficiency is rare in healthy adults because it comes from food and is partially synthesized by intestinal bacteria.
However, groups at risk include newborns and people with impaired fat absorption.
The causes of deficiency include:
- diseases of the gastrointestinal tract (celiac disease, cystic fibrosis, small intestine diseases
- disorders of bile outflow (cholestasis)
- prolonged use of antibiotics
- insufficient fat intake in the diet
What foods contain vitamin K
Foods rich in vitamin K:
- green leafy vegetables: spinach, kale, broccoli, kale
- Brussels sprouts
- fermented foods and beverages
- cheese, eggs, yogurt
- soybeans
- vegetable oils (especially soybean and rapeseed)
- nuts
Vitamin K1 is found mainly in green vegetables, while vitamin K2 is present in fermented foods (sauerkraut), cheese, meat, and eggs.
According to the expert, the vitamin will be better absorbed with fats, so add avocados, nuts, or avocados to your meals.
Also, keep in mind that heat treatment of vegetables can reduce the content of vitamin K, so it is better to consume them raw or minimally processed.
Earlier, we reported on the magnesium supplements that are the safest for health.
Read also about three types of vitamins that can reduce stress and improve memory.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
