Vitamina k alimentos:
Ready for yet another reason to eat your veggies? Leafy greens and vegetables like broccoli and cabbage are loaded with vitamin K, an important nutrient that has been associated with improved insulin sensitivity, a reduced risk of cancer and improved heart health. Not only that, but vitamin K foods can also promote proper blood clotting and keep your bones strong. Oh yes, they also help keep vitamin K deficiency at bay.
Vitamin K is not just found in vegetables, though. It can also be found in certain types of fruit, meat, dairy and fermented foods and is even produced inside your own body by your good gut bacteria.
Getting enough of this vitamin is integral to health, and a deficiency can result in a long list of health problems. Keep reading to find out what you need to know about vitamin K and how can you ensure that you’re getting enough in your diet.
What Is Vitamin K?
Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood clotting.
It’s broken down into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is the most common source of vitamin K present primarily in plant foods like leafy vegetables. Vitamin K2, on the other hand, is found in animal products and fermented foods. Foods high in vitamin K2 include meat, dairy and natto. Vitamin K2 is also produced by the beneficial bacterium in your gut microbiome.
On a healthy, well-balanced diet, a deficiency of vitamin K is rare. This is because it is plentiful in whole foods, like vegetables. Ultra-processed foods and refined sugars, on the other hand, are foods low in vitamin K. If these nutrient-poor foods make up a large part of your diet, it could mean you can not get enough vitamin K.
Vitamin K deficiency is very serious and can result in easy bruising, bleeding, tooth decay and weakened bones. For this reason, it’s crucial to ensure you’re including a vitamin or two of K-rich fruits and vegetables with each meal.
Top 10 Vitamin K Foods
Looking for a list of foods that contain vitamin K? This essential vitamin is found primarily in green vegetables, fruits, fermented foods and animal products, which makes it easy to meet your needs through a healthy and well-balanced diet. Here are a few of the top vitamin K foods:
Green leafy vegetables, such as kale – ½ cup: 444 micrograms (over 100 percent DV)
Natto (fermented soy) – 2 ounces: 500 micrograms (over 100 percent DV)
Spring onions (scallions) – ½ cup: 103 micrograms (over 100 percent DV)
Brussels sprouts – ½ cup: 78 micrograms (98 percent DV)
Cabbage – ½ cup: 82 micrograms (over 100 percent DV)
Broccoli – ½ cup: 46 micrograms (58 percent DV)
Dairy (fermented) – ½ cup: 10 micrograms (10 percent DV)
Prunes – ½ cup: 52 micrograms (65 percent DV)
Cucumbers – 1 medium: 49 micrograms (61 percent DV)
Dried basil – 1 tablespoon: 36 micrograms (45 percent DV)