Vitamin K is essential nutrient in the fat soluble' s category. Vitamin K is again divided into two sub-categories i.e. K1 and K2. These vitamin also named as phylloquinone (K1) and menaquinone (K2). Phylloquinone is found in dark green vegetables. However, the menaquinone is found in animal meat.
The combination of both nutrient play a significant role to degenerate heart diseases and increase blood clotting. Its deficiency decrease the blood clotting and other health problem such as heart diseases, bones defect, and neurological imbalance.
In the form of supplement vitamin K is also available in the market and help to complete its deficiency. The dose of vitamin K depend on the condition of the body. Its deficiency is rare in the body and it affect mostly on newborn babies. The average dosage of vitamin K for women is 85 mcg, however, this consumption for men should be 120 mcg per day.
People can easily fulfill their requirement of vitamin K by adding high amount of vitamin K in their diet. The list of high vitamin K is given below.
Vegetables that are rich in vitamin K.
1. Spinach - 483 mcg
2. Broccoli - 141 mcg
3. Cabbage - 109 mcg
4. Beet Green - 484 mcg
5. Kale - 817 mcg
6. Spring Onion - 206 mcg
7. Brussel Sprouts - 140 mcg
8. Turnip Green - 518.9 mcg
9. Basil - 414.8 mcg
Fruits that are rich in vitamin K.
1. Avocado - 21mcg
2. Prunes - 60 mcg
3. Blackberries - 19 mcg
4. Kiwi - 40 mcg
5. Pomegranate - 16 mcg
6. Blueberries - 19 mcg
7. Grapes - 15 mcg
8. Dried Figs - 16 mcg
Animal foods with high vitamin K.
1. Chicken Meat - 60 mcg
2. Beef Liver - 106 mcg
3. Chicken Liver - 13 mcg
4. Pork Liver - 7.8 mcg
5. Pork Chops - 69 mcg
Nuts and legumes rich in vitamin K.
1. Green Peas - 26 mcg
2. Soyabeans - 33 mcg
3. Green Beans - 48 mcg
4. Cashew - 34 mcg
5. Pine Nuts - 54 mcg
6. Walnut - 2.7 mcg
Other foods containing good vitamin K.
1. Butter - 21 mcg
2. Egg Yolk - 34 mcg
3. Milk - 1.3 mcg
4. Cheese - 59 mcg
5. Hard Cheese - 282 mcg
*Note:- The amount of vitamin K is measured per 100 grams.
Different benefits of vitamin K
Vitamin K is proved beneficial for our health and work effectively on different major health problems. The different benefits of vitamin K are given below.
- Foods that are replete with vitamin K fulfill its deficiency. The menaquinone present in the in vitamin K help to increase the bone density and structure. It reduce the risk of fracture in case of injury. Taking high amount of vitamin K2 in diet help to reduce the risk of osteoporosis as well. This form of vitamin K is found in animal based food and fermented plants foods.
- Vitamin K lower the risk of heart diseases and equalise the blood pressure. People have very less chances of strokes who consume high vitamin K in their diet because it increase the flow of blood in our body.
- A study have found that the people who take vitamin K in diet regularly, have good ability to fight with cancer cell.
- Vitamin K also alleviate the problem of diabetes and produce appropriate amount of insulin in the body. These food control diabetes without any medication and supplement.
- People with older age face difficulty to remind their memories. This is a neurological condition, which affect on cognitive ability. People taking vitamin K in their diet have better cognitive ability as compared to other people.
Risks due to deficiency.
Adding vitamin K more than recommended dose could worse the health problems and taking low vitamin K for a prolonged period also affect on the health. The problem that affect on health due to deficiency of vitamin K are given below.
- The menaquinone is the nutrient found in vitamin K and achieve from animal foods in rich amount. This vitamin K2 is nutrient help to reduce the risk of cancer. While, people with deficiency of K2 have high probability of cancer.
- People with lower vitamin K have weak bone structure and density. This make bones sensitive to any injury or disease. People suffer with tooth decay even in young ages due to deficiency of vitamin K.
- Vitamin K promote the clotting of blood in order to stop flowing blood outer. Its deficiency affect on blood clotting and become the reason of loosing excessive blood in case of injury or surgery.
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