Vitamin K vegan sources

Vitamin K refers to a group of fat-soluble vitamins that plays a crucial role in blood clotting, bone metabolism, and regulating calcium levels. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.



Why vitamin K is important?

Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in newborn infants. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's and that consuming increased levels of vitamin K can help protect against cancer and heart disease.

Recommended daily intake

A vitamin K intake of 120mcg (micrograms) per day is recommended for active adults. There have been no adverse effects of vitamin K seen with the levels found in food or supplements.

Vegan-friendly food sources of vitamin K

Foods high in vitamin K include leafy green vegetables (cooked and raw), broccoli, brussels sprouts, cabbage, pickled cucumber, asparagus, kiwifruit, okra, green beans, and salad greens like lettuce. The table shows some of those foods and vitamin K levels in micrograms (mcg)

Amount of food

Amount of vitamin K

100g of Kale

419mcg

100g of Broccoli

141 mcg

100g of Brussels Sprouts

140 mcg

100g of Cabbage

109 mcg

100g of Pickled Cucumber

77 mcg

100g of Asparagus

51 mcg

100g of Kiwifruit

40 mcg

100g of Okra

40 mcg

100g of Green Beans

48 mcg

100g of Lettuce

102 mcg


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