Vitamin K is an important element that is responsible for blood clotting in the body. It aids in the absorption of calcium and ensures its regular interaction with vitamin D, and also plays a significant role in metabolism, contributes to the proper functioning of the kidneys.
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Vitamin K-rich foods
- Cabbage
- Spinach
- Broccoli
- Beef liver
- Chicken
- Kiwi
- Avocado
Danish scientist Henrik Dam studied the effects of a cholesterol-free diet on chickens in 1929. When the birds began to bleed, the scientist returned cholesterol to their diet, but this did not eliminate the side effects. Then Dam provided the chickens with adequate nutrition and found out that the hemorrhages had stopped due to substances contained in cereals and other plant products. In 1939, scientists obtained from rotting fishmeal another element that stops bleeding, but with slightly different properties. The group of useful elements was called vitamin K, dividing them into K1 and K2. In 1943, Henrik Dahm and his American colleague Edouard Doisy received the Nobel Prize for their discovery and description of their chemical structure.
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There are several types of vitamin K, of which the two most commonly found in the human diet are K1 and K2.
- K1, also called phylloquinone, is found in plant foods and accounts for about 75–90% of all vitamin K consumed by humans. It prevents the development of osteoporosis, promotes calcium absorption, and is responsible for bone strength and kidney function.
- K2 is found in animal products and is also produced by gut bacteria. The K2 subspecies are called menaquinones. Vitamin improves the functioning of the cardiovascular system, prevents early skin aging, positively affects the functioning of the digestive tract and inhibits the growth of cancer cells.
There is no exact daily dose of vitamin K for humans, but in general nutritionists believe that 120 mcg per day is optimal for men and 90 mcg is sufficient for women [1].
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Cabbage
One of the most readily available sources of vitamin K is white cabbage. One serving of this vegetable contains 531 mg of vitamin K [2]. Cabbage leaves are used as medicinal raw materials, they have anti-ulcer properties, serve as a source of dietary fiber and plant sterols, which help lower blood cholesterol levels. It is generally believed that citrus fruits are the largest source of vitamin C, but cabbage is not inferior to them. It also contains a lot of vitamin D, which is responsible for many important processes in the body.
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Spinach
This vegetable is not in vain considered the record holder for the amount of nutrients. For the first time, spinach was specially bred in Persia, and in Russia it appeared relatively recently - about 200 years ago. It contains a large amount of vegetable protein, which is easily absorbed in the body and saturates for a long time. Spinach promotes comfortable digestion, speeds up metabolism, and also contains useful substances such as iron, manganese, iodine. 100 g of spinach contains 483 mcg of vitamin K, which is 402% of the daily value. This vegetable plays a significant role in saturating the body with vitamin A, which supports vision, reduces eye fatigue and can prevent retinal degeneration.
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Broccoli
This type of cabbage appeared in Italy and did not immediately gain popularity. Its benefits are very high. Broccoli has a good effect on digestion, the immune system, acts as a source of antioxidants, and has anti-inflammatory properties. 100 g of such cabbage contains 141 μg of vitamin K. Due to its low calorie content, broccoli is included in therapeutic diets for patients with diabetes.
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Beef liver
It is the beef liver that is the champion in the amount of useful elements among animal products. High nutritional value and a large amount of protein play an important role in building the body, iron increases hemoglobin levels, phosphorus and magnesium improve brain function, and amino acids strengthen muscles and tissues. Also, this product contains a large amount of vitamins A, K, C and D. For 100 g of beef liver there are 106 μg of vitamin K.