Vitamin K Foods for Vegans
Vegan Sources of Vitamin K
Vitamin K2 vegan sources are far and few as most of its highest percentage is found in animal-based products however this does not mean it is impossible for vegans to maintain the required amount of vitamin K in their diets. Vitamin K, and especially K2 is extremely important for maintaining healthy and normal blood-clotting within our bodies. We also need vitamin K for our bones, to keep them strong and stable as well as to help decrease our chances of getting osteoporosis and arthritis during our elder age. The recommended amount of vitamin K a person needs daily is one microgram per kilogram of body weight, so for example you one weighs 62 kilograms they would require 62 micrograms of vitamin K daily to achieve all the health benefits and create a sufficient amount for bone strength and normal bodily functions.
Vitamin K Vegan Foods
Some dietary sources of vitamin K2 include a wide variety of leafy greens, these sources of vegetables with vitamin K 2 are by far one of the highest within the vegan food group, however, they are often neglected and avoided. Some of these vitamin K2 rich foods include
- Green beans
- Brussels sprouts
These vegetables are an amazing example of vegan sources of vitamin K2 in fact they actually provide a substantial amount completing surpassing the recommended daily intake in just one serving, especially Brussels sprouts which take to the top of the list.
The best way to ensure you’re probably absorbing all the nutrients in these vegetables the best way to consume them is along with an oil of some sort, soya sauce, or even rapeseed oil. Vitamin K is quite strong meaning it doesn’t get lost extremely easily in for example through certain cooking processes, in combination with other counteractive foods in your body, or freezing and reheating.
Vitamin K2 Food Sources for Vegans
Vitamin K2 is found in bacteria that come from small fermented food types, these are where there becomes a little option for all my vegans out there. The product containing the highest amount is known as Natto, which is a formed soy product most commonly found in Japanese cuisine. Some other plant-based vitamin K containing products include
As you can see are all forms of some sort of fermented material which is what is also needed to create the exact bacteria in which vitamin K 2 can be found.
Vitamin K Deficiency
If your think that you may not be achieving a sufficient amount of vitamin K in your diet there is a chance you could develop a vitamin K deficiency, however, this usually comes from ingesting other products that are destroying vitamin K including long processes of anti-biotics or has liver or digestive issues. If you think this could be you look out for symptoms including
- Bruising easily
- Bleeding frequently
- Menstruation issues
If this is you don’t worry and panic it is an easy fix that your doctor can help to fight almost immediately, by taking the wide variety of available vitamin K supplements out there you can easily treat a vitamin k deficiency and over time reverse its effects on the health of your body.
As you can see although vegan food sources containing vitamin K are not in great abundance, the ones that are available are high enough in vitamin K to easily ensure you hit your daily requirements without much effort and thought at all, so don’t hesitate to add some delicious green vegetables your one of your daily meals and the benefits should reap immediately.
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