Foods With Vitamin K: Harmful Aspects And Recommendations

Foods With Vitamin K

Vitamin K is a fat-soluble vitamin. Vitamin K is an important nutrient that plays an important role in blood clotting and bone and heart health. Although vitamin K deficiency is rare, taking less than optimal intake can harm your health over time. Insufficient amounts can cause bleeding, weaken your bones and potentially increase your risk of heart disease.

For this reason, you should make sure that you get all the vitamins your body needs. The daily mcg of 120 mcg (DV) should prevent insufficiency in most people.

The function of Vitamin K

Vitamin K is known as a coagulation vitamin. Without it, blood would not clot. Some research suggests that it helps maintain strong bones in the elderly.

Foods With Vitamin K

Vitamin K is a group of two compounds that are divided into two groups: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

The most common form of vitamin K. Vitamin K1 is found mainly in plant-based foods, especially dark, leafy vegetables. Vitamin K2, on the other hand, is found only in animal sour foods and plant foods such as natto.

The following 20 foods are good sources of vitamin K. For optimal health, include some of them in your daily diet.

Kale (cooked) – 443% dv per serving

Half cup: 531 mcg (443% DV)
100 g: 817 mcg (681% DV)

Mustard Greens (cooked) – 346% DV for serving

Half cup: 415 mcg (346% DV)
100 g: 593 mcg (494% DV)

Swiss Chard (Raw) – 332% DV per serving

1 leaf: 398 MCG (332% DV)
100 gms: 830 mcg (692% DV)

Collard Greens (cooked) – 322% DV per serving

Half cup: 386 mcg (322% DV)
100 g: 407 mcg (339% DV)

Natto – 261% DV per serving

1 ounces: 313 mcg (261% DV)
100 g: 1,103 mcg (920% DV)

Spinach (raw) – 121% DV per serving

1 cup: 145 mcg (121% DV)
100 g: 483 mcg (402% DV)

Broccoli (cooked) – 92% dv per serving

Half cup: 110 mcg (92% DV)
100 g: 141 mcg (118% DV)

Brussels sprouts (cooked) – 91% DV per serving

Half cup: 109 mcg (91% DV)
100 g: 140 mcg (117% DV)

Beef Liver – 60% DV per serving

1 slice: 72 mcg (60% DV)
100 gms: 106 mcg (88% DV)

Pork Chops – 49% DV per serving

3 ounces: 59 mcg (49% DV)
100 g: 69 mcg (57% DV)

Chicken – 43% DV per serving

3 ounces: 51 mcg (43% DV)
100 gms: 60 mcg (50% DV)

Goose Liver Paste – 40% DV per serving

1 tbsp: 48 mcg (40% DV)
100 g: 369 mcg (308% DV)

Green Beans (Cooked) – 25% DV per serving

Half cup: 30 mcg (25% DV)
100 g: 48 mcg (40% DV)

Prunes – 24% DV per serving

5 pieces: 28 mcg (24% DV)
100 gms: 60 mcg (50% DV)

Kiwi – 23% DV in serving

1 fruit: 28 mcg (23% DV)
100 gms: 40 mcg (34% DV)

Soybean oil – 21% DV per serving

1 tbsp: 25 mcg (21% DV)
100 g: 184 mcg (153% DV)

Hard Cheese – 20% DV per serving

1 ounce: 25 mcg (20% DV)
100 gms: 87 mcg (72% DV)

Avocado – 18% DV per serving

Half, Medium: 21 MCG (18% DV)
100 gms: 21 mcg (18% DV)

Green Peas (Cooked) Р17% DV per serving

Half cup: 21 mcg (17% DV)
100 gms: 26 mcg (22% DV)

Soft Cheese – 14% DV per serving

1 ounce: 17 mcg (14% DV)
100 g: 59 mcg (49% DV)

Harmful Aspects

Vitamin K deficiency is very rare. It occurs when the body cannot properly absorb vitamins from the intestinal tract. Vitamin K deficiency may also occur after long-term treatment with antibiotics.

People with vitamin K deficiency are more likely to have sores and bleeding.

Remember that:

  • If you take some blood-thinning drugs (anticoagulants / antiplatelet drugs) such as warfarin (Coumadin), you may need to eat fewer vitamin K-rich foods.
  • You may need to eat the same amount of vitamin K foods every day.
  • You should know that vitamin K or foods containing vitamin K can affect how some of these drugs work. You need to have regular levels of vitamin K in your blood every day.

Currently, most commonly used anticoagulants are not affected by vitamin K intake. This caution is related to warfarin (coumadin). Ask your healthcare provider if you need to monitor vitamin K-rich foods and how much you can eat.

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin a person should get each day.

  • RDA for vitamins can be used as a goal for each individual.
  • How much of each vitamin you need depends on your age and gender.
  • Other factors such as pregnancy, breastfeeding, and illness can increase the amount you need.

Food and Nutrition Board at the Institute of Medicine Recommended doses for individuals – Adequate amounts of Vitamin K (AI):

Children

  • 0 to 6 months: 2.0 micrograms per day (mcg/day)
  • 7 to 12 months: 2.5 mcg/day

Baby

  • 1 to 3 years: 30 mcg/day
  • 4 to 8 years: 55 mcg/day
  • 9 to 13 years: 60 mcg/day

Adolescents and Adults

  • Male and female 14 to 18 years of age: 75 mcg/day (including pregnant and lactating women)
  • Men and women 19 years of age or older: 90 mcg/day for women (including those who are pregnant and breastfeeding) and 120 mcg/day for men.

FAQ

What foods contain the highest amount of vitamin K?

The most common foods that have high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce. Other foods that could affect warfarin may include beef liver or other animal liver products.

Do bananas have vitamin K?

Here is a thought that may ease your mind: bananas are a fruit that is low in vitamin K and full of potassium which your body needs. In addition to high potassium, they offer a good source of fiber, which can help in normal digestion.

Can you get too much vitamin K from food?

Toxicity is rare and unlikely to result from eating foods containing vitamin K. However, taking any type of supplement can lead to toxicity. Vitamin K can interact with several common medications, including blood-thinners, anticonvulsants, antibiotics, cholesterol-lowering drugs, and weight-loss drugs.

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