Vitamin K1, which is also known as phylloquinone, is the major dietary source of vitamin K, which your body needs to clot blood properly and maintain strong bones. The recommended daily requirement for vitamin K1 is 90 micrograms for adults. Vitamin K1 deficiency is rare because most people get enough vitamin K1 from the foods they eat, reports the National Institutes of Health.
Green Leafy Vegetables
Green leafy vegetables are especially good sources of vitamin K1, the National Institutes of Health says. The Linus Pauling Institute reports that 1 cup of raw and chopped kale provides 547 micrograms of vitamin K1, 1 cup of cooked and chopped broccoli contains 220 micrograms of vitamin K1, 1 cup of raw and chopped spinach provides 145 micrograms of vitamin K1, and 1 cup of raw and shredded green leaf lettuce contains 62.5 micrograms of vitamin K1. So it's easy to meet all or most of your daily vitamin K1 needs just by eating one serving of a green leafy vegetable.
Vegetable Oils
Vegetable oils are also rich in vitamin K1, says the Linus Pauling Institute, which reports that 1 tablespoon of soybean oil provides 25 micrograms of vitamin K1, 1 tablespoon of canola oil contains 16.6 micrograms of vitamin K1, and 1 tablespoon of olive oil provides 8.1 micrograms of vitamin K1. But the Linus Pauling Institute cautions that consuming vegetable oils that are hydrogenated may decrease your body's absorption of the vitamin K1 that the oils contain, so it's best to choose vegetable oils that aren't hydrogenated.
Cereals
Cereals also can help you meet your daily vitamin K1 intake needs, says the National Institutes of Health. Oatmeal contains vitamin K1 naturally, and many other types of cereals are fortified with it. The United States Department of Agriculture reports that you can get 7.5 micrograms of vitamin K1 in 1 cup of unfortified instant oatmeal that's cooked, 1.9 micrograms of vitamin K1 in 1 cup of fortified cinnamon toast cereal, 1.5 micrograms of vitamin K1 in 1 cup of fortified granola cereal with raisins, 1.2 micrograms of vitamin K1 in 1 cup of fortified raisin nut bran cereal, and 0.4 micrograms of vitamin K1 in 1 cup of fortified honey nut cereal.
Member Comments