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Consuming foods that contain vitamin K can provide a number of benefits, including maintaining he althy bones and heart. In addition, vitamin K is also needed by the body because it plays an important role in preventing severe bleeding when injured
Unlike other types of vitamins, vitamin K is foreign and rarely gets the attention of Indonesian people. In fact, vitamin K is an important nutrient for he alth.
Vitamin K deficiency can increase your risk of osteoporosis and heart disease, as well as lead to a number of conditions, such as easy bruising and hard-to-heal wounds.
Basically, vitamin K is a type of fat-soluble vitamin. Adult men and women are recommended to consume around 55–65 micrograms of vitamin K per day.
Meanwhile, in adolescent boys and girls aged 10-15 years, vitamin K should be consumed as much as 35-55 micrograms. Then, in infants and children, the recommended daily intake of vitamin K is 5–20 micrograms.
To meet daily vitamin K needs, it is important to eat nutritious foods, including foods rich in vitamin K.
Foods Containing Vitamin K
To eat foods that contain vitamin K, make sure you wash them thoroughly and cook them thoroughly. Otherwise, the germs that may still be left on the food can enter the body and cause infection.
The following are some foods that contain vitamin K:
1. Green vegetables
One of the green vegetables that contain lots of vitamin K is spinach. In 1 cup of spinach, there are about 145 micrograms of vitamin K. Apart from spinach, other green vegetables that contain vitamin K are kale, broccoli, cabbage, cabbage, green beans, and turnip greens.
Pomegranate is one of the fruits that contain vitamin K. There are about 20 micrograms of vitamin K in every 1 pomegranate. To consume it, you can process it into juice or make fruit ice.
If you don't really like pomegranates, you can eat other fruits that also contain vitamin K, namely prunes, kiwis, blueberries, avocados, tomatoes, and grapes.
3. Vegetable oil
Vegetable oil is an oil made from plants. Vegetable oils are often claimed to be he althy oils. Apart from being enriched with vitamin K, some vegetable oils also have lower cholesterol levels than other types of oil.
One of the vegetable oils that contain vitamin K is canola oil. Just by using 1 tablespoon of canola oil for cooking, you will get about 10 micrograms of vitamin K.
Besides canola oil, other vegetable oils that contain vitamin K are soybean oil and olive oil.
You can get 10 micrograms of vitamin K from 30 grams of cashews. This amount means that it meets about 20% of the daily needs of adults. In addition to vitamin K, cashews are also enriched with various other nutrients that are beneficial for he alth, such as protein, calcium, magnesium, folate, and fiber.
In addition to cashews, vitamin K is also contained in fairly high amounts in other types of nuts, such as soybeans, green beans, peas, and kidney beans.
In addition to vegetables, nuts, fruit, and oils, you can also get vitamin K from animal products as follows:
- Innards, such as beef and chicken liver
- Seafood, such as fish and shrimp
Foods containing vitamin K are easy to find and most of them taste delicious. However, in order to be absorbed properly, avoid consuming foods containing vitamin K while taking certain medications, such as warfarin, antibiotics, orlistat, and bile acid binding drugs.
This is because drug interactions between these drugs and vitamin K can make it difficult for vitamin K to be absorbed by the body and this effect can be detrimental to your he alth.
If you feel that your daily nutritional intake is not sufficient to meet your vitamin K needs, you can take vitamin K supplements. However, you need to consult a nutritionist before using the supplement to get the right dose.