Which foods contain more vitamin K? Top 10 Foods High in Vitamin K
Vitamin K is one of the essential nutrients for the human body and is mainly involved in blood coagulation and bone health. Among the hotly discussed health topics on the Internet recently, "how to supplement vitamin K" has become the focus of attention. This article will sort out the popular health information of the past 10 days for you and present a structured list of foods richest in vitamin K.
1. Recent hot topics related to vitamin K
According to Internet popularity monitoring, the following vitamin K-related topics have been the most discussed in the past 10 days:
| Ranking | topic | amount of discussion | Main platform |
|---|---|---|---|
| 1 | Vitamin K and cardiovascular health | 285,000 | Weibo, Zhihu |
| 2 | Which vegetables are high in vitamin K | 192,000 | Xiaohongshu, Douyin |
| 3 | Vitamin K deficiency symptoms | 157,000 | Baidu Knows and Health Forum |
| 4 | Vitamin K supplement options | 123,000 | E-commerce platform, mother and baby community |
2. The 10 foods with the highest vitamin K content
According to the latest data from China’s Food Composition Table, the following foods rank high in vitamin K content per 100 grams of edible portion:
| Ranking | food name | Vitamin K content (μg) | Recommended serving size |
|---|---|---|---|
| 1 | Spinach (cooked) | 484 | 80-100g daily |
| 2 | kale | 437 | 50-80g daily |
| 3 | Chinese chives | 380 | 50g per day |
| 4 | Broccoli (cooked) | 220 | 100g per day |
| 5 | cabbage | 200 | 100g per day |
| 6 | Lettuce leaves | 190 | 50g per day |
| 7 | asparagus | 180 | 80g per day |
| 8 | soy | 175 | 30g per day (dry) |
| 9 | kiwi | 160 | 1 per day |
| 10 | blueberry | 145 | 50g per day |
3. Daily requirement of vitamin K
Different groups of people have different requirements for vitamin K:
| crowd | Recommended daily amount (μg) | Remark |
|---|---|---|
| 0-6 months baby | 2.0 | Breastfeeding needs attention |
| 7-12 months baby | 2.5 | |
| Children 1-3 years old | 30 | |
| Children 4-8 years old | 55 | |
| Teenagers aged 9-13 | 60 | |
| 14-18 years old | 75 | |
| adult male | 120 | |
| adult women | 90 | Pregnant women need to increase |
4. Health benefits of vitamin K
Recent research shows that vitamin K plays the following important roles:
1.Promote blood clotting: Helps synthesize coagulation factors and prevent abnormal bleeding
2.Maintain bone health: Activate osteocalcin protein and promote calcium deposition
3.cardiovascular protection: Prevent vascular calcification and reduce the risk of arteriosclerosis
4.anti-inflammatory effect: Regulate inflammatory response and improve chronic inflammatory status
5.Cognitive function: Latest research findings may affect brain health
5. Vitamin K supplementation tips
1. Vitamin K is a fat-soluble vitamin. It is recommended to eat it with foods containing fat to improve absorption rate.
2. People taking anticoagulant drugs (such as warfarin) need to maintain a stable intake of vitamin K
3. Long-term use of antibiotics may affect intestinal vitamin K synthesis
4. Newborns need to pay special attention to vitamin K supplementation to prevent bleeding diseases.
5. Blanching green leafy vegetables with water can remove part of the oxalic acid, but a small amount of vitamin K will be lost.
By properly combining the above-mentioned high-vitamin K foods, most people can get enough vitamin K from their daily diet. If you have special health conditions, it is recommended to consult a doctor or nutritionist to develop a personalized supplement plan.
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