Vitamins are always one of the most important nutrients in the development and existence of the body. There are many types of vitamins, of which Vitamin K is especially necessary in improving the musculoskeletal system and blood clotting process.

1. What is Vitamin K?

Vitamin K is a fat-soluble vitamin that is essential for our bodies, but not everyone knows what processes this vitamin participates in and what diseases it helps prevent.

Vitamin K participates in the blood clotting process and can help reduce bleeding in special cases such as liver disease, malabsorption, or long-term antibiotic use. Vitamin K helps the blood clotting process to take place better, limiting the amount of blood lost when injured. If the body is severely deficient in vitamin K, the blood cannot clot when needed, which can lead to death due to excessive blood loss.

Vitamin K, along with calcium, helps build strong bones, so a deficiency of this vitamin will cause osteoporosis. In addition, vitamin K also helps the body prevent kidney stones, especially in vegetarians who rarely get this disease due to absorbing large amounts of vitamin K.

In addition, vitamin K also plays a role in helping the body fight many other diseases such as pancreatic disease, gallbladder disease, etc.

2. Foods rich in vitamin K

The human body can easily absorb vitamin K from foods provided through daily meals. However, it should be noted that this vitamin is soluble in oil, so it is only absorbed well into the body when consumed with fat. Supplementing too much vitamin K through functional foods requires a doctor’s advice because using too much vitamin K is also harmful to the body.

According to the recommendations of nutrition experts, the body’s vitamin K requirement for adolescents under 18 years old is 75 micrograms/day, over 19 years old need 120 micrograms/day.

Foods rich in vitamin K include:

Spinach
Whether eaten raw, boiled or cooked, spinach is always a superfood containing a lot of nutrients, including vitamin K.

Basil
With 1 teaspoon of dried cinnamon powder per day can meet your vitamin K needs.

Kale
Kale is a green vegetable with many health benefits such as lowering cholesterol, preventing cancer, and is especially rich in vitamin K.

                                                 Kale is rich in vitamin K.

Cabbage
If you don’t like kale, cabbage is a good choice to supplement vitamin K. Although cabbage does not contain as much vitamin K as kale, with only half the amount, half a cabbage will still provide enough vitamin K needed for the day.

Mustard
Mustard is a special condiment in many Asian countries, and is also a great source of vitamin K.

Parsley
Fresh parsley is often used as a spice and to decorate food, but few people know that just two teaspoons of parsley can meet the vitamin K needs of an adult for the whole day.

Broccoli
Broccoli is a vegetable that is loved by many people, has many health benefits, prevents cancer, anti-aging and harmful free radicals. In addition, broccoli is also a food rich in vitamins and minerals, including vitamin K.

Asparagus
Many studies have shown that eating a few stalks of asparagus can significantly increase the amount of vitamins, especially vitamin K.

Celery
Celery is a wonderful vegetable, fragrant and delicious, it is rich in fiber and contains a lot of vitamin K.

Finger plant
This plant is more popular in Hindi regions, it is noted as a food rich in vitamin K.

Cucumber
Cucumber contains a lot of vitamins, including vitamin K, this is a very easy to eat food.

Lettuce
Any type of lettuce is rich in vitamin K. Therefore, you should eat salads every day to supplement enough vitamin K for the body.

Carrots
Like cucumbers, carrots are also a food rich in vitamin K and can be eaten directly without processing.

                                      Carrots can be eaten raw and are rich in vitamin K.

Eggs
In addition to green vegetables, there are a few other foods rich in vitamin K such as eggs. In particular, this vitamin is abundant in egg yolks.

Chili powder
Many people think that eating chili powder is very hot, but this is also a spice that contains a lot of vitamin K, and at the same time helps stimulate human taste buds. In addition, other spices such as cayenne pepper (red pepper), curry powder and chili powder are all considered good sources of vitamin K.

Olive oil
Olive oil has many health benefits, and is also rich in vitamin K. In addition, vitamin K is also found in canola oil and sesame oil…

Dried fruit
Dried fruit such as plums, peaches, blueberries, figs and grapes are all rich in vitamin K.

Cloves
Cloves are a spice with a unique flavor, often used in food processing to provide vitamin K.