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The following article about the benefits of vitamin K to the function of each type. What are the food sources of vitamin K?
Vitamin K has a vital role in the wound healing process. The mechanism works by helping the blood clot process usually and prevents excessive bleeding. Also, vitamin K also has a vital role in bone health.
If you do not get adequate vitamin K food intake, this will cause your blood to become hard to freeze when injured. Lack of vitamin K food sources will also cause low bone mass. Bones become brittle and fracture easily. These conditions will lead to osteoporosis; the bone loss attacks women after menopause.
Vitamin K is a general term that includes a group of fat-soluble chemical compounds. A group of these chemical compounds contains 2-methyl-naphthoquinone. There are 5 essential forms of vitamin K include K1 (phytonadione, phylloquinone, phytonadione), K2 (menaquinones), K3 (menadione), K4, and K5.
Vitamin K1 and K2 can form naturally. You get a source of vitamin K1 food from green vegetables and some other vegetables. While you get a source of vitamin K2 from meat, cheese, and eggs, as well as synthesis by bacteria in the intestine. Vitamin K3, K4, and K5 are synthetic forms of vitamin K compound that you can only get from dietary supplements. For details, here is a list of foods rich in vitamin K1 and vitamin K2, based on daily value, 80 mcg.
Food sources of Vitamin K1
Food sources rich in vitamin K1 that you can easily, and you should consume regularly include:
1. Herbs, green leafy vegetables, and cabbage
Some types of herbs that are a source of vitamin K foods include basil leaves. Fresh cabbage and spinach, turnips, broccoli, cauliflower are also a source of vitamin K1 diet.
2. Salad, pickled cucumber, asparagus, and spicy spices
Some types of vegetables can you eat as a salad such as lettuce, celery, arugula, red onion, and leeks. Besides, cucumber is also a source of vitamin K1 diet. While from spicy spices such as chili powder, curry powder, cayenne pepper.
3. Soybean and vegetable oils
Food sources of vitamin K1 are also found in soybeans and edamame. Also, vegetable oils such as olive oil, soybean oil, canola oil, coconut oil, almond oil, and sesame oil are also sources of foods rich in vitamin K1.
Various berries, especially blueberries, strawberries, mulberries, and raspberries are the best vitamin K foods. Besides, dried plums are also a rich source of vitamin K1-rich foods.
Food sources of Vitamin K2
While the source of foods rich in vitamin K2 and you are easy to meet, and regular consumption of vitamin K1 includes:
1. Red meat
Beef and pork are good sources of vitamin K2 diet, lean ham, and sausage.
You can also find large amounts of vitamin K2 in goat meat, but the number is not as much as you can see in pork. Meat with a thin layer of fat has a higher vitamin K2 content.
All types of chicken and poultry mostly contain vitamin K2, including ducks, turkey, and swans.
3. Cream cheese
Dairy products such as cream cheese are a source of vitamin K2 food.
Seafood such as oysters is a source of foods rich in vitamin K2.
Once you know the sources of foods rich in vitamin K1 and K2 are good for your consumption regularly, you should also know the sources of food you should limit your intake. When you do not do it, the food will have a negative impact on health. Here are some food sources of vitamin K you need to control the intake:
- Margarine and butter
- Roasted corn
- Cheese bread
- Fast food especially fried chicken with fatty oil.
- Taco Bell
- Pizza and pies
If you work to meet your daily nutritional needs, you will be able to achieve long-term health benefits. Although in old age, your physical is no longer maximal, you will still be able to enjoy life because you have a healthy body.