Under two main forms (K1 and K2), vitamin K , a non-caloric organic substance and a fat-soluble vitamin, plays an important role in blood coagulation. People with vitamin K deficiency may experience serious vascular and cardiac problems.
Let’s see which foods (in which fruits, which vegetables and which meats) is the best source of natural vitamin K …
Foods rich in vitamin K1
Vitamin K1 is found mostly in dark green vegetables (such as avocado , artichoke , cabbages , green beans , leeks), in different species of lettuce and salad, and in vegetable oils (olive, rape …).
Here are the top 10 foods rich in vitamin K1: – thyme, aromatic herb used in seasoning
Foods rich in vitamin K2
Vitamin K2 is found mainly in offal ( beef, veal or pork livers ) and in fermented dairy products (in yogurt and refined cheese, for example).
It is also synthesized by the bacterial flora of the colon whose production covers 70% of vitamin K2 needs.
Here are the top 10 foods rich in vitamin K2:
edam, a firm cheese from the Netherlands made from partly skimmed cow’s milk (40% fat)
raw egg yolk
raw ground beef with 10% fat
Dark chocolate with 40% cocoa (minimum)
UHT whole milk
Why is vitamin K important for the body?
First, vitamin K plays a vital role in the body by acting on blood clotting. In case of bleeding, it is she who can form a clot to stop the flow.
It also plays an important role in bone metabolism, decreases the risk of fracture and fights osteoporosis. And finally vitamin K prevents atherosclerosis and decreases the risk of calcification inside the arteries.
It should be known that the vitamin K requirements are of the order of 65 μg (micrograms) per day and almost only the infants can know a deficiency until the age of 3 months because this vitamin does not pass easily from the mother to the fetus and intestinal bacteria are not present at birth. Vitamin K is therefore systematically administered to all babies in many countries, such as France.