25 delicious and nutritious options

vitamin K He may not be the most famous, but he is essential nutrient for an organism that should not be missing in a healthy diet. It is important to know Where is he located and take this into account with certain health problems.

What is vitamin K and what is it for?

Vitamin K is fat-soluble vitamin which is present in many food and this is also produced by the intestinal flora. One of its main tasks is to participate in coagulation belonging blood. “Its deficiency may contribute to bleeding episodes“explains the doctor Fernando Fernandez Bueno on the channel YouTube from Pure medicine.

How much vitamin K is needed depending on age?

quantity The amount of vitamin K required by the human body depends on age and from sex. Experts Hospital of the University of Navarra detail them daily needs.

• Before 6 months: 5 micrograms.
• Between 6 And 12 months: 10 micrograms.
• Between 1 And 3 years: 15 micrograms.
• Between 4 And 6 years: 20 micrograms.
• Between 7 And 10 years: 30 micrograms.
• Between eleven And 14 years: 45 micrograms.
• People between fifteen And 18 years: 65 micrograms.
• Women between fifteen And 18 years: 55 micrograms.
• People between 19 And 24 years: 70 micrograms.
• Women between 19 And 24 years: 60 micrograms.
• People older than 25 years: 80 micrograms.
• Women older than 25 years: 65 micrograms.

What disease is caused by vitamin K deficiency?

Vitamin K deficiency can cause bruises and problems associated with bleeding due to slowdown coagulation. It may also increase the risk osteoporosis and affect health bones and others fabrics. However, as noted by nutritionists and nutritionists Monica Acha on the channel YouTube from xNutrition DietDeficiency of this substance is not common as it also occurs in endogenous pathway in the intestinal microbiota. “With its help, we collect the vitamin K that we receive through the intestines. diet with this internal synthesis our body,” explains the expert.

What does vitamin K do in the blood?

Vitamin K, among other functions, produces proteins that help blood clotthat is, why harden. Therefore, if your body does not have the required amount of this nutrientcould you bleed more than usual.

How do I know if I have a vitamin K deficiency?

WITH blood analysis can measure blood clotting rate to find out if you have deficit vitamin K. The main symptom of its deficiency is “ endodermal bleeding (causing bruises), nasal, resulting injure“, stomach or intestines,” he points out. Merck, a manufacturer of pharmaceutical products. “Sometimes stomach bleeding cause vomiting blood. This can also be observed blood V urine or in stool or feces may be Dark color“adds the company.

As the doctor tells it Borja Banderaa doctor specializing in nutrition and endocrinology on his channel YouTubeVitamin K deficiency can also cause fractures Arterial calcification occurs more easily and strongly.

Does vitamin K help fight hypertension?

One of the main benefits of vitamin K is that it helps control hypertension. As we noted earlier, one of the reasons for its deficiency is increased arterial calcification. “Vitamin K plays a very important role because protective hardening of the arteries,” the nutrition expert details. Edgar Barrionuevo Burgos on your YouTube channel. In other words, it helps calcium reach bones and does not linger in the arteries, which causes an increase in blood pressure.

Can vitamin K be harmful?

Experts Know how to live they note that vitamin K which is generated in the form synthetic administration through dietary supplements may cause problems. They quote hemolytic anemia (red blood cells are destroyed faster than they can be replaced) and hyperbilirubinemia (increased bilirubin levels).

Does vitamin K interact with certain medications?

Products containing vitamin K may interfere with action antibioticsmedications to lower blood cholesterol levels and oral anticoagulants. Nutritionist Jesus Velasco explains: “Oral anticoagulants are drugs that make the blood take longer to clot, thereby avoiding complications associated with the formation of blood clots or plungers. vitamin K produces proteins that promote blood clotting, so excess or deficiency may alter the clotting status of these patients.”

What drinks contain vitamin K?

Mineral water, Fruit juice, milkHe coffee, infusions, Carbonated drinks And alcoholic they contribute vitamin K In small quantities.

Which milk contains vitamin K?

milk and most of its derivatives have low content vitamin K (less than 5 micrograms per 100 grams). Types of milk that contain a higher proportion of this nutrient: compressed And all. There are also varieties fortified milk With vitamins How are you.

What foods are sources of vitamin K?

Below we list richer food V vitamin Kaccording to the data provided You are what you eatand how much of all this nutrient everyone contributes. You will see that the list is dominated by plant-based products.

1. cabbage: 817 micrograms per 100 grams.

2. Dried oregano: 621.7 micrograms per 100 grams.

3. Watercress: 541.9 micrograms per 100 grams.

4. Parsley: 421 micrograms per 100 grams.

5. frozen spinach: 377.1 micrograms per 100 grams.

6. Canned chard: 327.3 micrograms per 100 grams.

7. Spinach: 307 micrograms per 100 grams.

8. Grelos: 307 micrograms per 100 grams.

9. canned spinach: 290 micrograms per 100 grams.

10. Chickpeas: 264 micrograms per 100 grams.

eleven. Brussels sprouts: 236 micrograms per 100 grams.

12. Endive: 231 micrograms per 100 grams.

13. Endive: 200 micrograms per 100 grams.

14. Chard: 200 micrograms per 100 grams.

fifteen. Broccoli: 154 micrograms per 100 grams.

16. Soybean oil: 138 micrograms per 100 grams.

17. Canned chickpeas: 132 micrograms per 100 grams.

18. Saved or wheat germ: 131 micrograms per 100 grams.

19. Lentils: 123 micrograms per 100 grams.

twenty. lettuce: 113 micrograms per 100 grams.

twenty one. wheat semolina: 98.2 micrograms per 100 grams.

22. Margarine: 93 micrograms per 100 grams.

23. Beef liver: 92 micrograms per 100 grams.

24. dried peas: 81 micrograms per 100 grams.

25. pepper: 80.3 micrograms per 100 grams.

Delicious and Nutritious Recipes with Extra Vitamin K

To ensure your healthy diet doesn’t lack vitamin K, we’ve rounded up a few delicious recipes whose main ingredients are rich in this important nutrient.

Incorporate vitamin K into your diet by adding a bowl of chard and potatoes.

As we have seen, chard They are very rich in vitamin K. They can be prepared with potatodish also known as Chard Extremadura style. The channel teaches how to do it YouTube from Anna, simple recipes. For four you will need: 500 grams of chard, three potatoes, three eggs, one oniontwo teeth garlictea spoon pepper, olive oil, pepper And salt.

Spinach and Chickpeas, Delicious Recipe with Extra Vitamin K

Besides the fact that this is a very tasty dish, Chickpeas with spinach They will give you extra vitamin K. You can watch how they are made on the channel. YouTube from What are we eating today?. Ingredients for two to three people – 300 grams of leaves. spinach400 grams chickpeas8 to 10 teeth garlicslice toasted breadhalf a teaspoon carawayteaspoon salt, teaspoon pepper, olive oil and 200 milliliters water.

Hearty, nutritious and rich in vitamin K: endive salad

WITH warm salad from endive With nuts you get an important contribution of vitamin K. Find out how to prepare it at YouTube from Esperanza Tison’s kitchen. He also carries grenade, gears, almondtooth garlic, salt, olive oil And vinegar.