Vitamin K1 is a kind of vitamin that is also known as phytonadione, which is usually found in green leafy vegetables. Vitamin K1 makes up 90% of the Vitamin K that people use among all the types of Vitamin K. Although not typically used as a dietary supplement, eating foods that are high in Vitamin K1 is very important because they can help in preventing excessive bleeding and helping the blood clot. It can help strengthen the bones, repair broken bones and keep the heart healthy. It also helps in better brain function, metabolism and prevents cancer. The recommended daily allowance for Vitamin K1 for people 19 years old and above is 90/mcg. Here are the top 10 Vitamin K1 rich foods:
Hailed as the King of Vitamin K, Kale is a leafy green that you can eat to get Vitamin K1. This veggie can help enable your body to produce proteins that are vital in the blood clotting process. Kale is also known as one of the superfoods because it boasts of a variety of nutritional benefits such as potassium, folate and calcium, among others. 1 cup of frozen, chopped and boiled Kale has a whopping 1,147mcg of Vitamin K1, which is way more than the daily requirement.
2. Spring Onions
This type of vegetable is mostly underrated but spring onions or scallions have a lot of benefits for the body. One of the main sources of Vitamin K1, just a cup of spring onions contains 206 mcg of vitamin K1. It can greatly increase your bone density especially because it also contains Vitamin C that helps in synthesizing the collagen in your bones to make them strong.
3. Brussels Sprouts
Brussels sprouts are small, round vegetables that look like tiny cabbages. These are milder in flavor and should be cooked prior to eating. They may look small to you but they are packed with fiber, vitamins and minerals. Just eating a few Brussels sprouts can help in regulating blood clot and improve your bone density. 1 cup of boiled Brussels sprouts can give you 300 mcg of Vitamin K.
Asparagus is one of the green vegetables that should be a part of your regular diet because it has important qualities that can greatly help your body. Asparagus is very rich in Vitamin K and can help prevent certain cancers. It can also help in regulating the blood pressure and prevent decline in cognitive function. Just 4 pieces of boiled asparagus spears can give you 48 mcg, which is almost 50% of the daily required Vitamin K intake. Make sure you do not overcook your asparagus to get all the essential nutrients!
Broccoli is one of the best sources of Vitamin K1 that should always be a part of our grocery list. It can help prevent chronic diseases and minimize the body’s risk in developing lung and colon cancer. It can also help improve bone health and improve calcium absorption. Just one cup of boiled broccoli can give you 200 mcg of Vitamin K1.
6. Collard Greens
Collard greens are vegetables that are very low in calories but have high health benefits. They can help in preventing neuron damage and mucous membrane protection. These greens are very helpful in making your bones stronger and boast a tremendous content of Vitamin K1, which is 1,059 mcg per boiled cup. That is 1,045% of the daily recommended intake! Collard greens are very similar to kale and are commonly interchanged. But these have stronger taste, prominent veins and darker in color.
The benefits of spinach are well known and these veggies are commonly regarded as one of the healthiest foods to eat. Spinach is filled with Vitamin K1 and can greatly improve your bone, mental and heart health. You can get more Vitamin K1 from cooked spinach than raw spinach because in just a cup you can get 1,027 mcg and 145 mcg of Vitamin K1, respectively.
8. Beet Greens
Beetroots have benefits to the body but do your know that beet greens are among the excellent sources of Vitamin K1? Yes! These leafy tops are more nutritious than the beetroot because they carry more minerals, vitamins and have very low calories, sugar and fat. Eating this daily can help people who have neurological damage and problems with bone formation. Just one cup of boiled beet greens can give you 697 mcg of Vitamin K1, which is 333% of recommended daily intake.
9. Swiss Chard
Swiss Chard is very rich in Vitamin K1 and can help people who are struggling with osteoporosis. It also has other vitamins and minerals that can help prevent cancer. Even a cup has only 35 calories this mildly bitter green leafy vegetable can give you 300% of your daily Vitamin K1 needs because it can give you 573 mcg/cup. If you have kidney stones try to lessen or completely eliminate this veggie from your diet because it is also a source of calcium oxalate that can decrease the ability of the bones to absorb calcium.
10. Turnip Greens
Turnip greens are among of the most prominent sources of Vitamin K1. They are highly nutritious and offer a wide range of health benefits that can help the body. Although a cup of these greens has only 18 calories, they can help in better calcium absorption and just like other Vitamin K1 rich foods can help in maintaining proper bone health, prevent osteoporosis, regulate blood sugar and help in preventing certain cancers. Just 1 cup of boiled turnip greens can give you 851 mcg of Vitamin K1.
Vitamin K1 is one of the most essential nutrients needed in our daily diet. Adequate Vitamin K1 levels have been proven to prevent damage to the brain and improve the body’s bone osteoblastic or bone formation and density. If you are Vitamin K1 deficient, you may experience uncontrolled bleeding because one of the primary benefits that you can get from Vitamin K1 rich foods is helping the blood clot. This can greatly help in cognitive health, which aids in prevention of Alzheimer’s disease and promote healthy metabolism. Having sufficient Vitamin K1 in the diet is also linked to prevention of cancer. But also take caution because if you have a medical condition wherein blood thinners are required, Vitamin K1 may interfere with your medication so you should limit intake of these foods and follow your medical professional’s advice.