Foods high in vitamin K: list, fruits, benefits

Vitamin K is a fat-soluble vitamin whose needs are usually met by food. Which foods have the most vitamin K? Answers with Dr. Corinne Chicheportiche-Ayache, Nutritionist.

What are the benefits of a diet rich in vitamin K?

“The vitamin K or more precisely vitamins K (the main ones are K1 is called phylloquinone and K2 is called menaquinone) is important to ensure blood clotting but also plays a role bone healthSays Dr. Corinne Chicheportiche-Ayache (16th place), a nutritionist in Paris. Vitamin K directly activates certain coagulation factors and thus helps activate the clotting chain to prevent bleeding.Its benefits for bone health are better calcification bone and therefore a fracture risk limitation and this is due to the activation of a major bone calcification protein: osteocalcin“- describes the doctor.

What is the list of foods rich in vitamin K?

1/5 of this vitamin K is synthesized by us intestinal microbiota and 4/5 are provided with food“Says Dr. Chicheportiche Ayache. Foods rich in vitamin K1 are of more vegetable origin:

  • green vegetables: spinach, lettuce, endives, green cabbage, broccoli, brussels sprouts, kale, white cabbage, asparagus, celery, parsley, watercress, fennel, edadam.
  • soybean and rapeseed oil.
  • Those who are quite rich Vitamin K2 is found in the liver of animals: pork and beef liver, but also fermented cheeses.

Which fruits have the most vitamin K?

Fruit rich in vitamin K:

  • to Grape (14.6 100g 100 g)
  • Apple (2.2 100g 100 g)
  • andhas plums (6.4 100g 100 g).

The data (2.7 100g 100 g) and Red fruits how bruises (19.3 100g 100 g) and strawberries (11 100g per 100 g) is also high in vitamin K.“Says Dr. Chicheportiche-Ayache.

Which vegetables have the most vitamin K?

The richest vegetables in vitamin K are:

  • them Brussels sprouts (140 mcg 100 g),
  • to salad (123 mcg 100 g),
  • them spinach (521 mcg 100 g),
  • to parsley (1220 mcg 100 g),
  • to cress (250 mcg 100 g),
  • them Broccoli (100 100g 100 g).

What is the recommended dose of vitamin K each day?

The need for vitamin K is 1 µg per kilogram of body weight per day. Nevertheless, the European Food Safety Authority (EFSA) has set a nutritional reference value (average adult) equivalent to 70 micrograms (micrograms) per day”Points out doctor nutritionist. Vitamin K requirements by age group are as follows:

  • 10 užg per babies from 7 to 11 months of age;
  • For children aged 12 µg from 1 to 3 years ;
  • For children aged 20 µg from 4 to 6 years ;
  • For children aged 30 µg 7-10 years ;
  • For children aged 45 µg from 11 to 14 years ;
  • 65 mcg for adolescents 15 to 17 years of age;
  • 70 mcg for adultsincluding pregnant and breastfeeding women.

What to do if you are deficient in vitamin K?

The vitamin K deficiency is rare for adults. “However, they can show up when chronic diseases intestinal disorder associated with malabsorption syndromeabout liver cirrhosis or long-term use antibiotics“Says Dr. Chicheportiche-Ayache. A alcoholism chronic or one treatment with vitamin K antagonists (oral anticoagulants) can also cause vitamin K deficiency.

The consequences for the production of coagulation factors lead to the failure of the latter, which occurs risk of bruising, nosebleeds (bleeding from the nose), menorrhagia (heavy menstruation) She explains. In the presence of vitamin K deficiency. vitamin K supplements for oral or subcutaneous injection can correct the defect. To prevent neonatal hemorrhagic disease due to vitamin K deficiency, ithree doses of vitamin K. for newborns before leaving the maternity ward and 1 month after delivery and once a week for preterm infants until the revised preterm term.

Thanks to Dr. Corinne Chicheportiche-Ayache, a nutritionist in Paris (16th place).
Sources: Ciqua table

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