Alimentele cele mai bogate în vitamina K
Vitamina K este un nutrient important care joacă un rol vital în coagularea sîngelui și sănătatea oaselor și a inimii. Deși deficitul de vitamina K este rar, poate afecta sănătatea în timp prin: sîngerări, slăbirea oaselor și creșterea riscului apariției bolilor de inimă.
Din acest motiv, trebuie să vă asigurați că veți obține zilnic toată vitamina K necesară organismului. O doză zilnică de 120 micrograme ar trebui să prevină carenţa de vitamină K.
Vitamina K este un grup de compuși împărțiți în două grupe: vitamina K1 (fiblochinonă) și vitamina K2 (menacinonă). Vitamina K1, cea mai comună formă de vitamina K, se găsește în alimentele provenite din plante, în special legume cu frunze verzi. Vitamina K2 se găsește numai în alimentele de origine animală și în alimentele vegetale fermentate, cum ar fi natto (mîncare tradiţională japoneză pe bază de soia fermentată).
Pentru a obține mai multă vitamina K din vegetale, trebuie să le consumați cu grăsimi sau ulei, pentru că vitamina K este solubilă în grăsimi și astfel poate fi mai bine absorbită.
10 Legume bogate în vitamina K
Cele mai bune surse de vitamina K1 (fiblocinonă) sînt legumele cu frunze verzi.
1. Varză Kale (gătită) – 100 grame: 817 mcg (681% DZR)
2. Muștar brun (gătit) – 100 grame: 593 mcg (494% DZR)
3. Mangold sau sfeclă elveţiană (crud) – 100 grame: 830 mcg (692% DZR)
4. Varză furajeră (gătită) – 100 grame: 407 mcg (339% DZR)
5. Sfeclă (gătită) – 100 grame: 484 mcg (403% DZR)
6. Pătrunjel (proaspăt) – 100 grame: 1,640 mcg (1,367% DZR)
7. Spanac (crud) – 100 grame: 483 mcg (402% DZR)
8. Broccoli (gătit) – 100 grame: 141 mcg (118% DZR)
9. Varză de Bruxelles (gătită) – 100 grame: 140 mcg (117% DZR)
10. Varză (gătită) – 100 grame: 109 mcg (91% DZR)
10 produse din carne bogate în vitamina K
1. Ficat de vită – 100 grame: 106 mcg (88% DZR)
2. Cotlet de porc – 100 grame: 69 mcg (57% DZR)
3. Pui – 100 grame: 60 mcg (50% DZR)
4. Pateu de ficat de gîscă – 100 grame: 369 mcg (308% DZR)
5. Bacon – 100 grame: 35 mcg (29% DZR)
6. Carne de vită tocată – 100 grame: 9,4 mcg (8% DZR)
7. Ficat de porc – 100 grame: 7,8 mcg (7% DZR)
8. Piept de raţă – 100 grame: 5,5 mcg (5% DZR)
9. Rinichi de vită – 100 grame: 5,7 mcg (5% DZR)
10. Ficat de pui – 100 grame: 13 mcg (11% DZR)
10 lactate și ouă bogate în vitamina K
1. Brînzeturi tari – 100 grame: 87 mcg (72% DZR)
2. Brînzeturi Jarlsberg – 100 grame: 80 mcg (66% DZR)
3. Brînzeturi moi – 100 grame: 59 mcg (49% DZR)
4. Brînză Edam – 100 grame: 49 mcg (41% DZR)
5. Brînză albastră – 100 grame: 36 mcg (30% DZR)
6. Gălbenuș de ou – 100 grame: 34 mcg (29% DZR)
7. Cedar – 100 grame: 13 mcg (11% DZR)
8. Lapte integral – 100 grame: 1,3 mcg (1% DZR)
9. Unt – 100 grame: 21 mcg (18% DZR)
10. Frişcă – 100 grame: 9 mcg (8% DZR)
10 fructe bogate în vitamina K
1. Prune – 100 grame: 60 mcg (50% DZR)
2. Kiwi – 100 grame: 40 mcg (34% DZR)
3. Avocado – 100 grame: 21 mcg (18% DZR)
4. Mure – 100 grame: 20 mcg (17% DZR)
5. Afine – 100 grame: 19 mcg (16% DZR)
6. Rodii – 100 grame: 16 mcg (14% DZR)
7. Smochine (uscate) – 100 grame: 16 mcg (13% DZR)
8. Roșii (uscate la soare) – 100 grame: 43 mcg (36% DZR)
9. Struguri – 100 grame: 15 mcg (12% DZR)
10. Coacăze roșii – 100 grame: 11 mcg (9% DZR)
10 fructe cu coajă lemnoasă și leguminoase bogate în vitamina K
Unele legume și fructe cu coajă lemnoasă asigură cantități importante de vitamina K1, dar, în general, mai puține decît legumele verzi cu frunze.
1. Fasole verde (gătită) – 100 grame: 48 mcg (40% DZR)
2. Mazăre verde (gătită) – 100 grame: 26 mcg (22% DZR)
3. Soia (gătită) – 100 grame: 33 mcg (28% DZR)
4. Fasole Mung încolțită (gătită) – 100 grame: 23 mcg (19% DZR)
5. Caju – 100 grame: 34 mcg (28% DZR)
6. Fasole roșie Kidney (gătită) – 100 grame: 8,4 mcg (7% DZR)
7. Alune – 100 grame: 14 mcg (12% DZR)
8. Seminţe de pin – 100 grame: 54 mcg (45% DZR)
9. Nuci Pecan – 100 grame: 3,5 mcg (3% DZR)
10. Nuci – 100 grame: 2,7 mcg (2% DZR)
Sursa: healthline.com
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