Green leafy vegetables and vegetables such as broccoli and cabbage are loaded with vitamin K, an important nutrient that has been associated with better insulin sensitivity, lower cancer risk and better heart health. Not only that, but the benefits of foods with this vitamin can also promote proper blood clotting and keep your bones strong. Oh yes, they also help keep vitamin K deficiency at bay. However, this vitamin K is not only found in vegetables. It can also be found in certain types of fruits, meat, dairy and fermented foods, and is even produced within your own body by bacteria from the small intestine.
Getting enough of this vitamin is essential for health, and a deficiency can result in a long list of health problems. Read on to find out what you need to know about vitamin K and how you can make sure you get enough in your diet.
Benefits of Vitamin K Foods:
1. Fight Against Cancer:
Some evidence has found that vitamin K could help kill cancer cells and may even reduce the risk of cancer. Interestingly, taking vitamin K1 is associated with a 75 percent reduction in the incidence of cancer. It is believed that a higher intake of vitamin K2 is related to a lower risk of cancer. In addition, many foods rich in this vitamin are also part of the list of the main antioxidant foods. The benefits of foods with vitamin such as leafy green vegetables are full of antioxidants that fight cancer, which help prevent free radical damage and decrease the risk of cancer, which makes vitamin rick in K foods Some of the best foods against cancer.
2. Build Strong Bones:
“Getting enough vitamin K in your diet is key to maintaining healthy bones”.
It is involved in bone metabolism and increases the amount of specific protein that is required to maintain calcium in the bones. Several studies have found that increasing vitamin K intake may help reduce the risk of bone fractures; Vitamin K1 supplementation reduces the risk of fractures in half. On the other hand, a low intake of foods with this vitamin is associated with a reduction in bone mineral density in women. For this reason, many women at risk of osteoporosis are often supplemented with vitamin with K. Other natural treatments for osteoporosis include weight training several times a week, daily sun exposure and eating many foods rich in omega-3 fatty acids.
3. Ensure Healthy Blood Clotting:
Perhaps the best known function of vitamin K is its role in promoting the formation of blood clots. Blood clotting is an important process that helps stop excess bleeding as a result of an injury. In fact, one of the first warning signs of a vitamin K deficiency is bleeding from the gums or nose along with easy bruises. For this reason, those who take anticoagulants such as Coumadin are recommended to moderate their K intake; This acts against vitamin rich in K to help slow blood clotting. Dramatic increases or decreases in vitamin consumption may interfere and decrease the effects of these medications.
4. Promote Heart Health:
In addition to ensuring healthy blood clotting, eating many foods rich in vitamin K can also improve your heart health in other ways. Several investigations about the benefits of foods with this vitamin have shown, for example, that vitamin K1 delayed the progression of coronary artery calcification in older adults. In addition, the beneficial effects of vitamin K1 on vascular calcification have been confirmed, a condition in which calcium deposits accumulate in the arteries and cause blood vessels to lose elasticity. Coronary calcification is believed to be a strong predictor of coronary heart disease; increasing your food intake with this vitamin can help prevent your progression to keep your heart healthy and strong.
5. Improves Insulin Sensitivity:
Insulin is the hormone responsible for transporting sugar from the bloodstream to tissues where it can be used as energy. When you have a diet high in sugar and carbohydrates, your body tries to produce more and more insulin to keep up. Unfortunately, maintaining high levels of insulin can lead to a condition called insulin resistance, which decreases its effectiveness and results in a high blood sugar level. Increasing your intake of vitamin K can help with insulin sensitivity to help maintain normal blood sugar levels. Vitamin supplements with K help reduce the progression of insulin resistance in older men. In addition to including many foods with vitamin rich in K in your diet, increasing your physical activity, keeping your carbohydrate intake under control and eating many foods high in protein and fiber can also help stabilize blood sugar levels and prevent resistance to insulin.
6. Function of the Nervous System:
Vitamin K plays an important role in the nervous system and is also believed to support healthy brain function. It is involved in the metabolism of sphingolipids, a class of compounds found in the membranes of brain cells that control motor and cognitive behavior. It also has anti-inflammatory properties and helps protect the brain against oxidative stress caused by free radical damage. Oxidative stress can damage your cells and can even lead to the development of diseases such as Alzheimer’s disease and Parkinson’s disease.
Precautions on the Benefits of Foods with Vitamin K:
Although vitamin K supplements are considered safe for most people, those who are pregnant and breastfeeding should avoid vitamin K supplements that provide a higher amount of vitamin K than the recommended daily amount. Also, if you have a history of stroke, cardiac arrest or blood clotting problems, talk to your doctor before taking vitamin K. If you take anticoagulants, you should not take a vitamin K supplement and you should moderate your vitamin K intake. Vitamin K and Coumadin may interact, causing a decrease in the effectiveness of your medications. Check with your doctor or nutritionist if you have any concerns or need to talk about foods with vitamin K to avoid taking Coumadin. Side effects of vitamin K are rare, but may include decreased appetite, paleness, muscle stiffness or difficulty breathing. Stop use and talk to your doctor immediately if you experience any of these side effects. Finally, keep in mind that too much vitamin K can also be harmful. For best results, adhere to vitamin K food sources and use the supplements only as directed to avoid adverse side effects.
Looking for a List of Foods that Contain Vitamin K?
This essential vitamin is found mainly in green vegetables, fruits, fermented foods and products of animal origin, which makes it easier to meet your needs through a healthy and balanced diet. Here are some of the best vitamin K foods:
- Green leafy vegetables, such as kale – ½ cup: 444 micrograms (more than 100 percent DV)
- Natto (fermented soybeans) – 2 ounces: 500 micrograms (more than 100 percent DV)
- Spring onions (chives) – ½ cup: 103 micrograms (more than 100 percent DV)
- Brussels sprouts – ½ cup: 78 micrograms (98 percent DV)
- Cabbage – ½ cup: 82 micrograms (more than 100 percent DV)
- Broccoli – ½ cup: 46 micrograms (58 percent DV)
- Dairy products (fermented) – ½ cup: 10 micrograms (10 percent DV)
- Prunes – ½ cup: 52 micrograms (65 percent DV)
- Cucumbers – 1 medium: 49 micrograms (61 percent DV)
- Dried Basil – 1 tablespoon: 36 micrograms (45 percent DV)
Final Thoughts on the Benefits of Foods with Vitamin K:
Vitamin K is an important vitamin that plays a central role in many aspects of health. There are two main types of vitamin K: vitamin K1 is commonly found in plant and vegetable foods, while vitamin K2 is found in animal products and fermented foods such as meat, dairy and natto. Including a serving of vitamin K food in each meal can help you meet your needs with ease. Supplements are also available to increase intake if necessary as well. Vitamin K has been shown to improve bone strength, promote heart health, increase insulin sensitivity, fight cancer, increase brain function and ensure healthy blood clotting.