Good sources include leafy green vegetables, such as kale and Swiss chard. Raw broccoli has about 101 mg of vitamin K per 100 gr. There is 126.52 mcg of Vitamin K in 1.0 cup of broccoli (frozen, chopped, unprepared). 2013;98(8):E1283-E1304. She received her Bachelor of Science degree in food and nutrition from the University of Idaho, specializing in dietetics. Vitamin K & Cooking. Modern Nutrition in Health and Disease, 9th ed. Broccoli soup contains good amount of vitamin K. as we know, vitamin K is very good in improving the central nervous system in our brain. // Leaf Group Lifestyle, Nutritional Value of Broccoli vs. Cabbage, Harvard School of Public Health: Vitamin K, National Institutes of Health: Important Information to Know When You are Taking: Warfarin (Coumadin) and Vitamin K, USDA: National Nutrient Database -- Broccoli Raw, USDA: National Nutrient Database -- Broccoli, Cooked, Boiled, Drained, Without Salt, USDA: National Nutrient Database -- Broccoli, Frozen, Boiled, Drained, Without Salt, Holick MF, Gordon CM. Clin Nutr. The recommended USDA amount of Vitamin K for adults 19 and older is 90 mcg/day . Front Endocrinol. Vitamin K Content of Broccoli One cup of chopped raw broccoli has about 92 micrograms of vitamin K, while the same amount of fresh broccoli that has been boiled and drained contains 220 micrograms 6. This article presents a list of vegetables and their vitamin … 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Grilled Broccoli Recipe. Its most important function is as a blood coagulant. This concentrates what's left, jamming more calories and air-resistant nutrients into a smaller space. Vitamin K1, the most common form of vitamin K, is mainly found in plant-sourced foods, especially dark, leafy green vegetables. This way, nutrients won’t leach into the water. Leafy greens and vegetables like broccoli and cabbage are loaded with vitamin K, an important nutrient that’s been associated with improved insulin levels, a reduced risk of … People with vitamin K deficiency can bleed to death during serious injury so they need immediate medical attention if they are faced with an injury. It is the major dietary form of vitamin K in most diets (1) and its primary role is to aid blood clotting. 2007;32(3):210-216. doi:10.1016/j.amepre.2006.11.004, Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. What are the dangers and side effects of wheatgrass powder or juice? Additionally, you can sprinkle lemon juice and olive oil, on the broccoli. 2013;32(3):375-381. doi:10.1016/j.clnu.2012.08.014, Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Other foods rich in vitamin K. How much vitamin K do most people need per day? Peppers. Nutr J. 2007 Mar;32(3):210-6. Good sources include leafy green vegetables, such as kale and Swiss chard. Meat, dairy foods, and eggs contain low levels of phylloquinone but modest amounts of menaquinones .Natto (a traditional Japanese food made from fermented soybeans) has high amounts of menaquinones [1,13]. Vitamin K needs vary based on medical condition, medications used or other factors 6. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. For example, vitamin K rich foods include liver, broccoli, cabbage, Brussels sprouts, greens, endive, spinach, kale, lettuce, mustard greens, parsley, bananas, snap peas, edamame, Swiss chard, turnip greens, watercress, and for that matter, any other green leafy vegetable! Vitamin K1, or phylloquinone, is found in plants like leafy green vegetables, broccoli and brussels sprouts. (182% DV) 140μg. (117% DV) 779μg. National Institutes of Health Office of Dietary Supplements. It has about 45 mg of polyphenols per 100 gr. Consider all vitamin K foods when planning meals, and consult your health care provider for details regarding your specific vitamin K and anticoagulation needs 6. For adult women, it's 90 mcg. Yes, vitamin K in broccoli is enough. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Summary: Vitamin K1 is the main type of vitamin K in the human diet. What are the health benefits? Aug 2007: 07-E013. 219μg. It’s one of the richest foods in polyphenols. Vitamin K, which is found in kale, spinach and broccoli, maintains the size of the vital organ's left ventricle, a study found, which is responsible for pumping oxygen-rich blood around the body. Being knowledgeable about vitamin K is a key to managing it in your diet. Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized Trial of Vitamin D Supplementation to Prevent Seasonal Influenza A in Schoolchildren. (650% DV) Nutrition Facts for Brussels Sprouts (Cooked). Vitamin K is a fat soluble vitamin which has a key role in blood clotting and bone metabolism. Polyphenols are powerful antioxidant compounds, present only in plants. What’s the best way to cook broccoli? It can cause you to bleed too much. Water-soluble vitamins, like vitamin C … Better Choices for Healthy Weight Loss The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. It is consumed after steaming properly for no longer than 5 minutes as overcooking broccoli destroys both its flavor and nutritional value. The effectiveness of warfarin hinges on its effects on vitamin K levels. Food sources of phylloquinone include vegetables, especially green leafy vegetables, vegetable oils, and some fruits. Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults. The good: This food is very low in Saturated Fat and Cholesterol.It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. The Journal of Clinical Endocrinology & Metabolism. Thrifty cooks use as much of each broccoli bunch as possible, but if your own "bunch" consists of picky eaters who refuse to eat broccoli cuts, or stems, take heart. It can cause you to bleed too much. If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. Furthermore, polyphenols are contained only in fruits, vegetables, whole-grains, nuts, olive oil and beverages such as coffee and tea. Answers (1) KA. 2011;96(1):53-58. doi:10.1210/jc.2010-2704, Bouillon R, Van Schoor NM, Gielen E, et al. Just 100 gr of broccoli has 101 mcg of vitamin K. That’s 112% DV (Daily Value). The cooking process may breakdown the plant cell wall, releasing vitamin K. Furthermore, vitamin K is relatively heat stable. Ginde AA, Mansbach JM, Camargo CA, Jr. Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. There is 217.6 mcg of Vitamin K in 1.0 NLEA serving of broccoli raab (broccoli rabe, cooked). 2015;18(3):379-391. doi:10.1017/S1368980014000457, Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Epub 2012 Aug 31. Small amounts are provided by animal-sourced foods. Holick MF. Read more about osteoporosis and how diet affects bone density . A 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women. 11. They found that a plant-based diet can indeed prevent coronary artery disease from atherosclerosis. Broccoli is a cruciferous vegetable that is in the same family as cabbage, Brussels sprouts, radishes, bok choy and turnip greens. Kale. What's more, kale is loaded with beta-carotene, which is a pre-cursor to vitamin A, and it contains appreciable amounts of potassium, calcium, magnesium, riboflavin, vitamin B6 and vitamin E. Like kale, broccoli is an excellent source of vitamin C and vitamin K. It is also a fairly good source of pantothenic acid, folate and vitamin B6. Also, better cut broccoli florets into pieces to cut down cooking time. Better, steam your broccoli. Vitamin K2 is produced by your own microflora, as in your ‘gut probiotics’ although not much is known about the absorption of vitamin K, or its transport out of the gut (and into the blood stream). Find out all the reasons broccoli is so good for you, plus how to eat more of this high-fiber, low-cal vegetable. Please check with the appropriate physician regarding health questions and concerns. Health risks and benefits from calcium and vitamin D supplementation: Women’s Health Initiative clinical trial and cohort study. Asparagus. The vitamin K content in one cup raw broccoli is around 92.46 mcg. Nutrient ranking of 200 Vegetables Highest in Vitamin K. Mission. Vitamin K in broccoli can help you stay healthy. Vitamin K is always a useful nutrient, involved in blood clotting and potentially bone health, but recent research suggests a link to COVID-19 outcomes. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. In addition, it treats osteoporosis and promises for better functioning of the system. How much vitamin K in Broccoli? So, what’s the best way to cook broccoli, in order to preserve vitamin K and other nutrients? Vitamin K is crucial for blood clotting and bone metabolism. What is vitamin K? It's important to be consistent in how much vitamin K you get daily. Taksler GB, Cutler DM, Giovannucci E, Keating NL. Many foods contain adequate amounts of vitamin K. For instance, chicory greens, lettuce, cabbage, Brussel sprouts, arugula, carrots, green beans, pine nuts, seaweeds, and blueberries are all high in vitamin K. See an extensive list of foods rich in vitamin K here. Dark green leafy vegetables, like kale, are high in vitamin K. Lindsay Upson via Getty Images. Nutrient ranking of 200 Vegetables Lowest in Vitamin K. Mission. The body converts beta-carotene into retinol more easily than it does other forms of vitamin A found in plants, but beta-carotene is still a less usable form of vitamin A than is found in animal products. All data is sourced from the USDA Food Data Central.. Our commitment is to provide high quality data and easy to use tools. A high dietary intake of polyphenols has linked to (1): According to the European Journal of Clinical Nutrition, broccoli is rich in polyphenols. Leah currently works in the field of clinical dietetics in East Texas. Vitamin K 2 is primarily from animal-sourced foods, with poultry and eggs much better sources than beef, pork or fish. 25-hydroxyvitamin D and Risk of Myocardial Infarction in Men: a Prospective Study. Individuals taking warfarin or similar medications are advised to consume the same amount of vitamin K-containing foods each week 6. Based on the Vitamin K content, how much can I safely consume in one day? According to the American National Institutes of Health: If you eat a balanced whole food plant-based diet, you would easily meet the daily recommended vitamin K intake. It’s very easy to get if you eat pretty much any vegetable! There is 42.56 mcg of Vitamin K in 1.0 stalk of broccoli raab (broccoli rabe, raw). If you are on an anticoagulant therapy, such as warfarin, broccoli can be safely incorporated into your diet. Copyright © 2021 Leaf Group Ltd., all rights reserved. Based on the Vitamin K content, how much can I safely consume in one day? Also, it’s rich in many other powerful phytochemicals, and antioxidants. Vitamin D deficiency in minority populations. Vitamin K is crucial for blood clotting and bone metabolism. 2010;91(5):1255-1260. doi:10.3945/ajcn.2009.29094, Salehpour A, Hosseinpanah F, Shidfar F, et al. Am J Prev Med. Based on the Vitamin K content, how much can I safely consume in one day? Other foods that could affect warfarin may include beef liver or other animal liver products. The adequate intake level of vitamin K for adult men is 120 micrograms (mcg). All important for healthy eyes. Vitamin K is a naturally occurring vitamin. Nutr J. Vitamin A. According to the USDA, broccoli is rich in vitamin K. The amount of vitamin K in broccoli is enough to meet our daily needs. Small amounts are provided by animal-sourced foods. There is 1118.72 mcg of Vitamin K in 1.0 bunch cooked of broccoli raab (broccoli rabe, cooked). Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other micronutrients are low in content (less than 10% DV). There are a variety of vegetables that contain lower amounts of vitamin K. These include: Tomatoes. Baltimore: Williams and Wilkins, 1999. 2013 Jun;32(3):375-81. doi: 10.1016/j.clnu.2012.08.014. The recommended USDA amount of Vitamin K for adults 19 and older is 90 mcg/day . Osteoporos Int. The vitamin K content of food may increase with heat. per Cup Cooked. Vitamin K Levels in Common Foods Your quick guide to eating vegetables while taking Coumadin (warfarin) Here is a handy list of the amounts of Vitamin K in the indicated servings of common vegetables. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium. Although the scientific data varies, there are many cases that vitamin K gave positive results. 101.6 ug of vitamin k per 100g, from Broccoli, raw corresponds to % of the vitamin k RDA. Arch Intern Med. Optimal vitamin D status for colorectal cancer prevention: a quantitative meta analysis. Many people cook vegetables before they eat them so they taste better and are easier to chew and digest. The use of calcium and vitamin D in the management of osteoporosis. 2011;96(7):1911-1930. doi:10.1210/jc.2011-0385. This is a fleshy green vegetable rich in … Dietary fiber can help promote regularity, prevent constipation, maintain a healthy … Other foods that could affect warfarin may include beef liver or other animal liver products. According to the USDA, broccoli is rich in vitamin K. The amount of vitamin K in broccoli is enough to meet our daily needs. Vitamin K 1 is primarily from plants, especially leafy green vegetables. Clin Nutr. Vitamin K measurements are for the edible portion and measured before cooking. We would consume all the vitamin K we needed. Do not avoid foods that contain vitamin K. Which foods have vitamin K? Arch Intern Med. 2012;11:78. doi:10.1186/1475-2891-11-78, Carrillo AE, Flynn MG, Pinkston C, et al. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Maybe the most famous plant-based diet is the Mediterranean Diet. The effectiveness of warfarin hinges on its effects on vitamin K levels. 2013;24(2):567-580. doi:10.1007/s00198-012-2224-2, Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Studies have shown a link between vitamin K and improved bone mineral density. What if we replaced the standard Western diet, with a whole food plant-based diet? According to the American National Institutes of Health, vitamin K is very important against: Moreover, Japan and other countries of Asia, use a pharmacological dose of vitamin K for the treatment of osteoporosis. Epidemic Influenza and Vitamin D. Epidemiol Infect. Just 100g steamed broccoli provides 145mcg of vitamin K, so this nutrient can be easily achieved through diet alone. When broccoli florets are dried to make powder, most of the water is removed. Wilkins, Consuelo H. and Yvette I. Sheline, et al. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. As a bonus, we would avoid excess saturated fat, salt, and cholesterol. So, eating a cup of chopped broccoli provides all the vitamin K you need. Green leafy vegetables especially kale is a good source of vitamin K. Kale contains around 730 mcg of vitamin K … Broccoli is an excellent source of vitamin K, vitamin C, chromium and folate. Vitamin K 2 is primarily from animal-sourced foods, with poultry and eggs much better sources than beef, pork or fish. Many studies have been conducted, trying to find the benefits of vitamin K on coronary calcification. Am J Clin Nutr. I want to keep eating healthy so can I still eat all of the above veggies. This simple dressing will boost the nutrient content of the meal. Frozen broccoli that has been boiled and drained contains 162 micrograms of vitamin K. The recommended dietary allowance for adults is 90 micrograms per day 6. But vitamin K gets its name from the German word for coagulation (which, in German, is spelled with a “k”). 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( 1 ):53-58. doi:10.1210/jc.2010-2704, Bouillon R, Van Schoor NM, Gielen E, Liu Y Hollis! Warfarin or similar medications are advised to consume the same amount of vitamin K for adult men is 120 (... Cheeses, and cholesterol dietary form of vitamin K in 100g is 101.6 ug of vitamin D₃ supplementation body... Powder or juice raw, where the amount of vitamin K for adults 19 and older is 90.... Corresponds to % of the system that scientists tried to find out potential! Coffee and tea nutrition in health, nutrition and wellness eat all of the system is. % DV ( Daily Value ) healthy so can I safely consume in one day most important function as. Nlea serving of broccoli may have more than you need in broccoli isn ’ t only. Bok choy and turnip greens form of vitamin K. how much vitamin K 100. Vitamin a 's left, jamming more calories and air-resistant nutrients into a smaller.... And Yvette I. Sheline, et al better functioning of the richest in. The vitamin K in 100g is 101.6 ug oil and beverages such as warfarin, broccoli can be incorporated... And disease, 9th ed foods, with poultry and eggs much better sources than beef, pork fish... Calcium supplementation reduces cancer risk: results of a randomized trial chloroplast in plants about 80 90... Rich in vitamin K. Mission can indeed prevent coronary artery calcification is the buildup calcium! Into a smaller space degree in food and nutrition from the USDA data!, polyphenols are contained only in plants warfarin is a nutrient essential to the latter is,... Schoor NM, Gielen E, Liu Y, Hollis BW, Rimm EB K intake from broccoli so.
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