There are vitamins and nutrients that although we do not know their work, it is key to our health. The vitamin K is one of them, as it prevents heavy bleeding and helps to fix calcium in the bones. Hence, it is considered one of the main nutrients in the body. And is that the lack of vitamin K can lead to difficulties with blood clotting, with subcutaneous hemorrhages and anemia as the most common.
The older people and newborns They are the groups at greatest risk of suffering from vitamin K deficiency. Likewise, those people with cardiovascular problems may suffer from “anemia” caused by vitamin K to prevent blood clotting and its consequences. In this type of patient it is vital to keep track of the amount of vitamin K in the diet.
List of foods rich in vitamin K
As of today, a daily dose of 75 micrograms per day is recommended in adults and adolescents, and 35 micrograms in children. Intake of foods like cabbages or cauliflower contain all the vitamin K required by the body for its proper functioning, so that except in certain exceptions, it will not be necessary to resort to vitamin supplements.
With these you have to be especially careful, since vitamin K is of the fat-soluble type, that is, the excess in the body does not dissolve like water, but is stored.
On the other hand, it is necessary to distinguish between the two types of vitamin K that exist. Thus, vitamin K1 (phylloquinone) is directly responsible for blood clotting, while K2 (menaquinone) fixes calcium in the bones. In this sense, the diet must be made up of foods rich in one structure and another.
Some of the foods higher in vitamin K1 or phylloquinones are vegetables and products of plant origin such as:
• Broccoli
• Cabbage
• The kale
• Lettuce
• The spinach
• The olive oil
• Soybean oil
On the contrary, foods with a higher level of vitamin K2 they are found in fermented bacteria such as cheese, meat or poultry products.
Green leafy vegetables
Among all lAs leafy greens, the darker the leaf color, the higher the proportion of vitamin K will contain. Thus kale, broccoli, romaine lettuce, kale, spinach or green asparagus contain all the necessary vitamin K needs in one serving.
Unrefined vegetable oils
Either soy, olive and even rapeseed, unrefined vegetable oils contain as much vitamin K as green leafy vegetables.
Fruits and fruits high in vitamin K
Some fruits such as kiwi, blueberries, grapes, or figs they also provide a good portion of vitamin K to the body. Similarly, fdried foods such as cashews or pistachios, except in those who have intolerance, they will be adequate to vary the type of foods with vitamin K in the diet.
Dairy as foods rich in vitamin K
Dairy products of animal origin such as butter, milk or cheese they also help to get the amount of vitamin K that the body needs.