Which Fruits And Vegetables Are High In Vitamin K
Vitamin K is an essential nutrient that plays a vital role in blood clotting, bone metabolism, and heart health. It is a fat-soluble vitamin that can be found in various foods, including fruits and vegetables. In this article, we will discuss fruits and vegetables that are high in vitamin K.
What Is Vitamin K?
Vitamin K is a group of fat-soluble vitamins that are essential for blood clotting and bone health. There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone). Vitamin K1 is found in leafy green vegetables, while vitamin K2 is found in animal products and fermented foods.
Benefits of Vitamin K
Vitamin K is essential for various bodily functions, including:
- Blood clotting: Vitamin K plays a crucial role in blood clotting by activating proteins that help to stop bleeding.
- Bone health: Vitamin K helps to maintain bone density and reduce the risk of fractures.
- Heart health: Vitamin K may help to reduce the risk of heart disease by preventing the buildup of calcium in the arteries.
Fruits High in Vitamin K
Here are some fruits that are high in vitamin K:
- Prunes: Prunes are a good source of vitamin K, with 100 grams containing 59% of the daily recommended intake (DRI).
- Kiwi: Kiwi is another fruit that is high in vitamin K, with 100 grams containing 40% of the DRI.
- Blackberries: Blackberries are a rich source of vitamin K, with 100 grams containing 21% of the DRI.
- Blueberries: Blueberries are also high in vitamin K, with 100 grams containing 19% of the DRI.
Vegetables High in Vitamin K
Here are some vegetables that are high in vitamin K:
- Kale: Kale is one of the best sources of vitamin K, with 100 grams containing 778% of the DRI.
- Spinach: Spinach is another leafy green vegetable that is high in vitamin K, with 100 grams containing 482% of the DRI.
- Broccoli: Broccoli is a cruciferous vegetable that is high in vitamin K, with 100 grams containing 141% of the DRI.
- Brussels sprouts: Brussels sprouts are another cruciferous vegetable that is high in vitamin K, with 100 grams containing 140% of the DRI.
Conclusion
Vitamin K is an essential nutrient that plays a vital role in blood clotting, bone metabolism, and heart health. Fruits and vegetables are excellent sources of vitamin K, and including them in your diet can help you meet your daily recommended intake. Some fruits and vegetables that are high in vitamin K include prunes, kiwi, kale, and spinach.