When you cut yourself and after a short time the bleeding stops progressively, it is the effect of coagulation. Among the vitamins we need the most, the one most related to blood processes is vitamin K.
In this sense, there are natural (food) and synthetic (supplements) sources of it, but we recommend filling your diet with foods rich in vitamin K , so we will explain it in more detail in the following article.
What is vitamin K?
It is a fat-soluble vitamin, that is, it is more easily absorbed with the dietary fat present in our diet. Vitamin K has 3 different forms . Vitamin K1 (phylloquinones) is related to blood coagulation processes. (1)
Vitamin K2 (menaquinone) is related to other metabolic processes, such as the maintenance of bone density , the synthesis of cartilage and other extracellular matrix proteins. In recent years, it has been given importance to potentially treat diseases such as osteoporosis. (two)
For its part, vitamin K3, originally synthesized as a treatment for coagulative disorders, was banned by the Food and Drug Federation (FDA), for causing adverse reactions, such as hemolytic anemia .
Important: The recommended daily dose in newborns is 2 micrograms , and the daily requirement continues to increase until adulthood, where 120 mcg (0.12 milligrams) is required .
What foods have more vitamin K?
An adequate intake of vitamin K, which is found mostly in green leafy vegetables and fermented foods , is essential .
Fortunately, there are many foods rich in vitamin K , so you can get it naturally, without the need for supplements. Next, we will mention the most important ones:
1. Broccoli
Broccoli is among the vegetables with the highest vitamin K content . A half cup of broccoli, boiled and cut, contains 92% of the daily requirements of this .
Its consumption, by itself, is more than enough. It also contains other benefits, such as antioxidants, and depending on the study, the literature suggests that they help prevent metabolic disorders, such as type II diabetes mellitus .
To highlight : The consumption of certain medications, such as anticoagulants , or probiotics (to increase the concentration of intestinal bacteria), threaten the levels of vitamin K in your body, a constant consumption of vitamin K is necessary in these people. (3)
2. Spinach
Of course, eating only broccoli would become monotonous. Spinach , from the same family as beets and quinoa , is an excellent nutritional source of vitamins. A single cup provides up to 121% of the daily requirements, with a total of 145 mcg .
Note: Other vitamins present in spinach are A , C and folic acid . Among its minerals, we have calcium and iron, essential for bone maintenance and the formation of hemoglobin , respectively. It also has carotenoids, such as lutein and zeaxanthin, which help support eye health, and a moderate amount of fiber. (4)
3. Brussels sprouts
Brussels sprouts are notorious for their bitter taste when cooked for a long time, due to degraded glucosinolates, but that’s not to say they’re not nutritious.
Brussels sprouts contain 29.5 mcg of vitamin K and 13 mg of vitamin C. But they are not the only nutritional compounds that they present for health, since they also have carotenoids, folate and fiber .
Tip: If you want to incorporate them into your diet, we suggest steaming, sautéing and baking them .
4. Beetroot
This vegetable packs many benefits for your body in just a few calories. They are not foods as rich in vitamin K as the previous ones (0.3% mcg) , but their levels of vitamin A, B1, B2, B9 and C are much higher.
Therefore, it is not highly recommended if you want to acquire vitamin K naturally in your life. Although beets have many other benefits for your body .
5. Asparagus
You can mitigate the risk of a vitamin K deficiency in your diet by introducing these green vegetables into your diet. Asparagus represents a 40% contribution to your daily needs for this vitamin .
You should know: To a lesser extent, asparagus is rich in: vitamin A, thiamine, riboflavin, folate, vitamin C and E. It can improve your bone density, regulate calcium levels and promote proper coagulation.
6.Kiwi
A cup of kiwi (177 g) contains up to 89% of the daily requirement of vitamin K (44.2 mcg), you can also get good concentrations of vitamin C and other carotenoids, which is why it provides benefits for your eye health.
Note: It also contains calcium, magnesium and phosphorus , three essential minerals for good oxygenation in the blood and to maintain the rigidity of your bones. (5)
7. Blueberries
The amount of vitamin K in blueberries is minuscule, actually. These fruits provide higher amounts of vitamin C and most of their nutritional value is based on sugars. They are consumed mostly in the form of desserts (sauce, jam, ingredients in cookies or cakes), or as decoration.
8. Lettuce
A certain number of people consider lettuce to be a bland vegetable and not as nutritious as others, but the reality is that it is an excellent source of water and nutrients (folate, beta-carotene, lutein, polyphenols, magnesium and iron).
Likewise, it also contains fiber (favoring intestinal transit and a good bacterial flora ), so its contribution against many diseases is indisputable. The green leaf of romaine lettuce contains up to 102 mcg of vitamin K per 100 g serving . (6)
9. Olive oil
Natural oils, such as olive oil, represent a valuable complement to the Mediterranean diet , and it is not for nothing that this diet has shown effective results in epidemiological studies.
To highlight: Olive oil stabilizes cardiovascular health, improves the lipid profile, blood glucose, is an antioxidant and, in this case, favors ideal coagulation. You can consume it in different ways: use it in dressings, salads or to stir-fry vegetables, since its uses are innumerable.
10. Soybean oil
Oils, such as soybean , are also excellent sources of phylloquinones for our body. Likewise, it provides good amounts of omega-3 and 6 , although it is good to consume it in moderation because it contains high concentrations of polyunsaturated fatty acids.
Although the latter present clinically significant cardiovascular , metabolic and even neurological benefits. (7)
11. Cheese
Vegetables are not the only foods that represent a natural source of vitamin K, since it is also found in small amounts in cheddar and mozzarella cheese . Although these cheeses only make up a 2-3% contribution to your vitamin K diet, vegetables should therefore continue to be your main vitamin K intake.
Fun fact: Other foods that are not vegetables or fruits, and are sources of vitamin K, are eggs, milk, ham, and fermented foods such as tofu and soybeans .
12. Sauerkraut
Sauerkraut is a popular dish in Germany. Its preparation consists of grating or cutting the cabbage into very fine pieces, to then be introduced into a container, where a fermentation process begins that lowers the pH to an excessively acid point.
This is done so that only lactobacilli can exist, and other bacteria (such as Clostridium botulinum or Klebsiella ) cannot survive in this medium. In this sense, sauerkraut provides a moderate amount of vitamin K (13 mcg) per 100 g .
Key Findings
- Vitamin K is a water- soluble vitamin that has multiple functions for blood coagulation, for the health of your bones, and to favor the deposit of minerals.
- Vitamin K can be found in foods of plant origin , such as lettuce, beets, Brussels sprouts, asparagus, and others.
- Among the fruits, we have blueberries and kiwi. Dairy products, certain meats (chicken) and fermented foods also have vitamin K.
- Finally, we recommend seeing a doctor if you have doubts regarding the amount of vitamin K you should consume or if you use medications, such as anticoagulants.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.