Vitamin K: what are the source foods? See the benefits

Vitamin K is a fundamental micronutrient for the human body. As part of the fat- soluble (fat-soluble) vitamins, vitamin K comes in three different forms:

The first is known as phylloquinone, or vitamin K1. It is found in plants and is best absorbed when consumed with fat.

Another form is menaquinone, or K2, produced by bacteria in the intestine. It is absorbed only in small quantities

Finally, vitamin K3, or menadione, is more potent than K1 and K2, but it is only synthesized in the laboratory and is found in supplement form.

But, after all, what is vitamin K for? Why is it essential for our body and where can we find it? Continue reading and understand!

What is vitamin K good for?

Vitamin K has two main functions in the human body:

Regulating blood clotting

Like other fat- soluble vitamins, vitamin K assists in protein synthesis . In this case, proteins synthesized with the aid of this vitamin have the function of controlling bleeding and regulating blood clotting.

These are fundamental actions to avoid very large blood losses in wounds. The vitamin is also an ally to prevent and treat the formation of thrombosis and thrombocytopenia .

Promote bone health

Vitamin K also plays an important role when it comes to bones. It helps in fixing calcium in the bones, which makes them more resistant. So, like calcium and vitamin D, vitamin K is an ally to prevent diseases such as osteoporosis .

What are foods with vitamin K?

Vitamin K is produced in the human body, but not in sufficient quantities. Therefore, it is important to have a diet that guarantees its presence in the processes in which it is essential.

This micronutrient can be found in some vegetables and also in meats. Below, we have separated the foods that most contain vitamin K:

Food Portion Amount of vitamin K 
Cooked Brussels sprouts 78g 460µg
Cooked broccoli 85g 248µg
Raw cauliflower 50g 150µg
Cooked chard 88g 123µg
Raw spinach 30g 120µg
Lettuce 56g 118µg
Raw carrot 72g 104µg
Asparagus 60g 34µg
Boiled egg 50g 24µg

What happens to a lack of vitamin K?

If the amount of vitamin K in the body is insufficient, problems can occur, mainly related to blood clotting. As a result, bleeding and bleeding may be more difficult to control. There may also be internal bleeding, weakening of nails, bones and cartilage.

Vitamin K deficiency in healthy adults is rare. Usually, it is caused by the use of some medication that influences its performance, as is the case of some antibiotics .

It is more common for children to be absent, especially premature babies. In such cases, vitamin K supplementation may be necessary.

On the other hand, the excess presence of vitamin K can cause liver disease and hemolytic anemia (when red blood cells are destroyed). Overdosing is rare, and usually occurs due to over-supplementation.


Vitamin K is a fundamental micronutrient for blood clotting and bone formation.

Therefore, it is essential to have an adequate consumption of this vitamin, since the K1 type is not produced in sufficient quantities by us.

To learn more about the nutrients we need, their functions and where to find them, keep following the contents of the Healthy Minute!

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