Top 10 Foods Containing Vitamin K

1. Aromatic herbs

Thyme is aromatic the richest vitamin K with 1710 micrograms per 100 grams. parsley is obtained immediately after 1,220 µg/100 g. This type of seasoning is used in small quantities, but just two tablespoons of fresh thyme or parsley are enough to meet the daily requirement of vitamin K. Basil also interesting. It contains 415 µg/100 g. In terms of peasits vitamin K intake is 243 µg/100 g.

2. Kale

100 grams boiled or green cabbage provides up to 817 micrograms of vitamin K. All green leafy vegetables are high in vitamin K, especially kale. A portion of broccoli or Brussels sprouts provides 140 micrograms of vitamin K. It is also a food rich in fiber, minerals and other vitamins.

3. Dandelion

We admit that this is quite rare eat dandelion. However, it is a source of many vitamins, including phylloquinone, vitamin K1. Dandelion is known to provide good liver health in traditional medicine. It can be prepared both in salad and in soup.

4. Wakame seaweed

wakame seaweed It is abundant in the Japanese diet, but is increasingly found on our Western plates. It’s a brown seaweed cooked in a salad or added to miso soup. Vitamin K content in wakame seaweed is 732 micrograms per 100 grams.

5. Spinach

Spinach, sometimes avoided by children, is a green vegetable that is rich in vitamins. A cup of raw spinach provides approx 153 micrograms of vitamin K into the body. Their advantage is that they can be eaten raw or cooked in a variety of ways.

6. Pork liver

Organ meat contains menaquinoneor vitamin K2, and especially in pork liver. In fact, vitamin K2 consumption per 100 grams of pork liver is 500 micrograms. In comparison, beef liver 100 grams of meat contains 150 µg of vitamin K2.

7. Soybean oil

Vegetable oils are rich in vitamin K. It is found olive oil or canola oil. The highest source of vitamin K is soybean oil, which contains 362 µg per 100 grams of product. It can be used in cooking or seasoning.

8. Chard

We can think of chard and spinach as cousins. Chard consists of green leaves and white mango. They are usually cooked au gratin or fried in a pan. When it comes to nutrition, it’s a vegetable that delivers vitamins, fiber and minerals. Vitamin K is 327 µg per 100 grams.

9. Water cuts

Radishes are lettuces with small leaves. All the virtues have been attributed to him for many years. This is why adding watercress to your diet is a very good idea. As for vitamin K, this type of salad has it 250 micrograms of phylloquinone per 100 grams watercress.

10. Fennel

Fennel is known for its properties diuretics and antioxidants. It is a vegetable that can be eaten cooked or raw in a salad. It is one of the foods rich in vitamin K1. 100 grams of fennel meets more than 80% of daily needs, as 100 grams of it contains 63 micrograms.

Other food sources rich in vitamin K

Some dairy products are rich food sources of vitamin K. For example, cheese, e.g edamame or parmesan. We can also mention soybeans or tofu, which are products rich in vitamin K. Some fruits, e.g. blueberries or kiwis also contains vitamin K.

The vitamin K requirement varies depending on age, health and several other factors. The EFSA general recommendations suggests that adults consume about 70 micrograms of vitamin K per day. The vitamin K deficiency is rarehowever, it can occur in people with poor intestinal absorption, those taking blood-thinning medications, or those with liver or kidney disease.

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