The Importance Of Vitamin K And Which Foods To Eat

October 24, 2023

When individuals talk about vitamin K, they're actually referring to a group of vitamins that help regulate calcium levels in the blood, metabolize the bones, and clot blood. Vitamin K is necessary to create prothrombin, an essential protein within the body. It's rare for individuals to be deficient in vitamin K, but when this does occur, wounds may take longer to clot. Vitamin K1 is the primary type of vitamin K found in an individual's diet. This vitamin is found in plants. Vitamin K2, a lesser source, can be found in certain fermented and animal-based foods. These are the best foods to eat if you want to absorb the maximum ideal amount of vitamin K.

Health Benefits Of Vitamin K

There are many health benefits of vitamin K, and it's a necessary vitamin for the body. A lack of vitamin K means the body loses the ability to produce prothrombin, which is a protein used in blood clotting and the metabolizing of bones. While the majority of Americans don't have a risk of deficiency, eating foods rich in vitamin K can help with blood clotting and bone strength. Individuals who are most at risk for a vitamin K deficiency are those who cannot absorb nutrients properly, along with newborns. When an infant is first born, they'll usually have an injection of vitamin K to prevent bleeding in the skull and brain. The recommended daily intake of the vitamin varies depending on the gender and age of the person. Women over eighteen are recommended to consume ninety micrograms per day, while men are recommended 120 micrograms. Vitamin K encourages bone health, cognitive health, and heart health. It can help prevent osteoporosis, improve memory in older individuals, and help blood pressure remain lower.

Keep reading for the specific foods to eat for vitamin K.

Collard And Turnip Greens

Collard and turnip greens are excellent sources of vitamin K, though they also have numerous other nutritional benefits. Turnip greens have a good source of vitamin A, found in beta-carotene form. They also have a great deal of vitamin B6, vitamin C, and vitamin E. Vitamin E promotes hair and nail health, while vitamin C boosts the immune system. They're a good source of dietary fiber, which helps bowel movements remain regular. They're also good sources of calcium and manganese, which increase bone strength. Potassium, iron, phosphorus, and magnesium can all also be found concentrated in these foods. While not as rich in protein as some other foods, they do contain protein and omega-3 fatty acids. These foods contain most of the vitamins and minerals you need for day-to-day life.

Continue reading to learn about the next food high in vitamin K and its benefits.


Broccoli is famous for conferring numerous health benefits while tasting great. It's low in calories, but high in fiber, vitamins, and minerals. This plant comes from a vegetable family called cruciferous vegetables and is closely related to cabbage and cauliflower. Like all cruciferous vegetables, the plant contains sulforaphane. This compound contains sulfur and may have anti-cancer properties, according to researchers. One cup of steamed or cooked broccoli has the same amount of vitamin C as an orange. You'll also get vitamin B1, B2, and B6. As for minerals, it has a great deal of zinc, potassium, magnesium, and iron. Like many vegetables, it's rich in dietary fiber while also being low in calories and sugars. Just a bit of this vegetable each day can provide you with your daily intake of vitamin K, helping promote good clotting and bone health.

Continue reading to reveal more excellent sources of vitamin K.


Soybeans provide a popular substitute for individuals who don't eat dairy products or meat. They also have many health benefits that make them much healthier options than meat and dairy products. The beans have the potential to lower blood pressure and improve the blood vessels by creating greater elasticity within the artery walls. Due to the large amount of vitamin K, they help reduce the risk of osteoporosis. Some research indicates they may protect against a few different cancers, including skin, prostate, colon, and breast cancer. They may also be used due to their anti-inflammatory effects and help with managing endometriosis. Individuals tend to experience the health benefits when they eat from thirty to fifty milligrams of isoflavones per day, which is about half a cup of soybeans. The plant might also protect individuals against coronary heart disease thanks to its ability to lower cholesterol. It's also helpful in managing the symptoms of menopause.

Get to know the next fantastic source of vitamin K.

Carrot Juice

Individuals often drink carrot juice due to its many nutritional benefits. It's a good source of both vitamin B6 and K. The vitamin E helps protect hair and nail health, while the vitamin C boosts immune system health. Minerals like potassium, phosphorus, and iron are also included. Carrot juice is most known for its amazing source of beta-carotene, which the body converts into vitamin A. The antioxidants found in the carrots help to protect against certain cancers. Thanks to vitamin A, carrots also promote basic eye health. Carrots also decrease your risk of having a stroke or heart attack by lowering cholesterol and increasing fat digestion. Due to the antioxidants, your skin also attains a healthy glow when you regularly consume carrots or their juice.

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