Vitamin K has been shown to keep your bones strong and help with proper blood clotting. It’s also been shown to improve insulin sensitivity and heart health, as well as reducing the risk of cancer. The vitamin is split up into two groups: K1 and K2. K1 is responsible for the clotting factor in your blood and comes mostly from plant sources. K2 activates inactive proteins in the body to keep your all of your systems healthy. Sources of K2 are mainly from animal sources and fermented foods. The recommended daily amount of Vitamin K for females is 90mcg and for males it’s 120mcg.
Vitamin K1 amounts from a one cup serving: Kale: 1,062 mcg Collard greens: 1,059 mcg Spinach: 889 mcg Turnip greens: 529 mcg Broccoli: 220 mcg Brussels sprouts: 218 mcg Vitamin K2 amounts from a one cup serving: Nattō (Japanese fermented soybeans): 1,062 mcg Pork sausage: 383 mcg Hard cheeses: 76 mcg Pork chop (with bone): 75 mcg Chicken (leg/thigh): 60 mcg Soft cheeses: 57 mcg Egg yolk: 32 mcg SOURCES: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h2 http://vitamink2.org/newsroom/faq/ https://www.healthline.com/nutrition/vitamin-k1-vs-k2 https://www.ncbi.nlm.nih.gov/pubmed/27191033
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