Nutritional advice | 13 types of foods contain a high percentage of “vitamin K”

Vitamin K is an important nutrient that plays a vital role in blood clotting and bone and heart health, while vitamin K deficiency is rare, suboptimal intake may harm your health over time. For this reason, be sure to get plenty of this vitamin from your diet. Getting the Daily Value (DV) of 120 micrograms should prevent deficiencies in most people.

Vitamin K is a fat-soluble vitamin that comes in two forms. The main type is phylloquinone, which is found in leafy vegetables such as cabbage, kale, and spinach. The second type is menaquinone, which is found in some animal and fermented foods. Drinks containing vitamin K are recommended. at breakfast because it helps protect against inactivity.

Vitamin K helps in making the various proteins needed for blood clotting and building bones, and also helps in building body tissues, in addition to that vitamin K is useful for the heart and pancreas, and there is more than one natural drink that contains vitamin K, most notably grape and berry juice, cranberry juice with apple, Kiwi juice, red beet juice, according to the Healthline website.

Doctors advise the necessity of cooking with soybean oil in Ramadan 2022, because it contains a large percentage of vitamin K, which is beneficial for the body, in addition to the fact that it contains a small percentage of cholesterol.

Read also| A study reveals the importance of “vitamin K” for treating bones and heart attacks after the age of 50

Here are the type of foods that provide particularly high amounts of vitamin K, as well as some lists sorted by food group.

What foods contain vitamin K?

Vitamin K is a group of compounds divided into two groups – K1 (phylloquinone) and K2 (menaquinone). Vitamin K1, the most common form, is found mainly in plant foods, especially dark leafy vegetables. On the other hand, K2 is only found in foods Animal and fermented plant foods, such as natto.

The following 13 foods are good sources of vitamin K.

1- Cabbage greens (cooked) – 322% of the Daily Value per serving
1/2 cup: 386 mcg (322% RDA)
100 grams: 407 mcg (339% of the RDI)

2- Spinach (raw) – 121% of the Daily Value per serving
1 cup: 145 mcg (121% of the RDI)
100 grams: 483 mcg (402% of the RDI)

3- Broccoli (cooked) – 92% of the Daily Value per serving
1/2 cup: 110 mcg (92% of the RDI)
100 grams: 141 mcg (118% of the RDI)


4- Beef liver 60% of the daily value per serving
One slice: 72 mcg (60% of the RDI)
100 grams: 106 mcg (88% of the daily requirement)

5- Chicken – 43% of the Daily Value per serving
3 ounces: 51 micrograms (43% of the daily value)
100 grams: 60 mcg (50% of the daily value)

6- green beans (cooked) – 25% of the daily value per serving
1/2 cup: 30 mcg (25% of the RDA)
100 grams: 48 mcg (40% of the daily requirement)

7- Plum – 24% of the Daily Value per serving
5 pieces: 28 mcg (24% of the daily requirement)
100 grams: 60 mcg (50% of the daily requirement)

8- Kiwi 23% of the Daily Value per serving
One fruit: 28 mcg (23% of the daily value)
100g: 40mcg (34% of the Daily Value)

9- Soybean oil – 21% of the Daily Value per serving
1 tablespoon: 25 mcg (21% of the daily requirement)
100 grams: 184 mcg (153% of the RDI)

10- Hard cheeses 20% of the daily value per serving
1 ounce: 25 micrograms (20% of the daily value)
100 grams: 87 mcg (72% of the Daily Value)

11- Avocado – 18% of the daily value per serving
Half of a medium fruit: 21 mcg (18% of the daily value)
100 grams: 21 mcg (18% of the daily value)

12 – green peas (cooked) – 17% of the daily value per serving
1/2 cup: 21 mcg (17% of the RDI)
100 grams: 26 mcg (22% of the daily requirement)

13- Soft cheeses – 14% of the daily value per serving
1 ounce: 17 mcg (14% of the daily value) 100

By Editor

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