Which foods contain vitamin K?

Vitamin K mostly exists in the form of chlorophyll, which exists in green vegetables, animal livers, fish, meat and dairy products, and vegetable oil also contains a small amount. Among them, the content of green leafy vegetables is the highest. The darker the green leafy vegetables are, the higher the content of vitamin K. Other foods such as peas, eggs, fish, dairy products, soybean oil, meat, fruits, nuts, liver and cereals are also rich in vitamin K.

As long as you eat 500 grams of vegetables every day, including more than 300 grams of deep green leafy vegetables, you can effectively prevent vitamin K deficiency and maintain the health of blood vessels and bones.

It is worth noting that the full absorption of vitamin K requires oil. Therefore, when eating green leafy vegetables, try not to eat them raw. Frying or blanching with oil and cold salad is more helpful for absorption. In addition, excessive intake of vitamin K can also cause problems, such as hemolytic anemia in pregnant women and hyperbilirubinemia in newborns. Hemolytic anemia and allergic dermatitis can be induced in the elderly with specific constitution.

Extended data:

Vitamin K can be obtained from food or synthesized by intestinal bacteria. Among them, vitamin K 1 and vitamin K2 belong to fat-soluble vitamins, and their absorption requires bile and pancreatic juice to combine with chylous particles, which are absorbed by the small intestine to the lymphatic system and transported through the lymphatic system. Its absorption depends on the function of pancreas and gallbladder, and it can absorb about 40-70% of the intake under normal circumstances. Its half-life in human body is relatively short, about 17 hours.

Humans or animals take vitamin K 1 orally in physiological or pharmacological doses. After 20 minutes, vitamin K 1 appeared in plasma, and reached the peak value after 2 hours. Within 48 ~ 72 hours, the plasma concentration decreased exponentially to 1 ~ 5 ng/ml.

During this period, vitamin K 1 was transferred from chylomicron to β lipoprotein, transported to liver, combined with very low density lipoprotein (VLDL), and reached various tissues through low density lipoprotein (LDL). Liver is the main target tissue of vitamin K 1. After injecting vitamin K 1 hour, 50% of the dose is in the liver.

People's Daily Online-Green leafy vegetables are neglected calcium supplement experts and can provide vitamin K.