Content
Foods source of vitamin K are mainly dark green leafy vegetables, such as broccoli, brussels sprouts and spinach. In addition to being present in food, vitamin K is also produced by the good bacteria that make up the healthy intestinal flora, being absorbed by the intestine together with the foods in the diet.
Vitamin K helps in blood clotting, preventing bleeding, and participates in the healing and replacement of bone nutrients, in addition to helping prevent tumors and heart disease.
Foods rich in vitamin K do not lose the vitamin when they are cooked, as vitamin K is not destroyed by cooking methods.
Table of foods rich in Vitamin K
The following table shows the amount of vitamin K contained in 100 g of the main source foods:
Foods | Vitamin K |
Parsley | 1640 mcg |
Cooked Brussels sprouts | 590 mcg |
Cooked broccoli | 292 mcg |
Raw cauliflower | 300 mcg |
Cooked chard | 140 mcg |
Raw spinach | 400 mcg |
Lettuce | 211 mcg |
Raw carrot | 145 mcg |
Arugula | 109 mcg |
Cabbage | 76 mcg |
Asparagus | 57 mcg |
Boiled egg | 48 mcg |
Avocado | 20 mcg |
Strawberries | 15 mcg |
Liver | 3.3 mcg |
Chicken | 1.2 mcg |
For healthy adults, the vitamin K recommendation is 90 mcg in women and 120 mcg in men. See all the functions of Vitamin K.
Recipes rich in Vitamin K
The following recipes are rich in vitamin K for using good amounts of your source foods:
1. Spinach omelet
Ingredients
- 2 eggs;
- 250 g of spinach;
- ½ chopped onion;
- 1 tablespoon of olive oil;
- Thin cheese, grated to taste;
- 1 pinch of salt and pepper.
Preparation mode
Beat the eggs with a fork and then add the coarsely cut spinach leaves, the onion, the grated cheese, the salt and the pepper, stirring until everything is well mixed.
Then, heat a frying pan over the fire with the oil and add the mixture. Cook on a low heat on both sides.
2. Broccoli rice
Ingredients
- 500 g of cooked rice
- 100 g of garlic
- 3 tablespoons olive oil
- 2 packs of fresh broccoli
- 3 liters boiling water
- Salt to taste
Preparation mode
Clean the broccoli, cut into large pieces using the stems and flowers, and cook in salted water until the stalk is soft. Drain and reserve. In a pan, sauté the garlic in olive oil, add the broccoli and sauté another 3 minutes. Add the cooked rice and mix until uniform.
3. Coleslaw and Pineapple
Ingredients
- 500 g of cabbage cut into thin strips
- 200 g of diced pineapple
- 50 g of mayonnaise
- 70 g of sour cream
- 1/2 tablespoon of vinegar
- 1/2 tablespoon mustard
- 1 1/2 tablespoon of sugar
- 1 pinch of salt
Preparation mode
Wash the cabbage and drain well. Mix mayonnaise, sour cream, vinegar, mustard, sugar and salt. Mix this sauce with the cabbage and pineapple. Drain in the refrigerator for 30 minutes to cool and serve.