Vitamin K-rich foods to prevent bleeding and bruising

Vitamin K is an essential nutrient that helps prevent excessive bleeding and bruising. It makes various proteins that are needed for blood clotting and the building of bones. It is a fat-soluble nutrient that comes in two forms namely phylloquinone and menaquinones. While the former refers to a prenylated naphthoquinone, synthesized exclusively by plants, green algae, and some species of cyanobacteria, the latter can be produced by bacteria in the human body.

Having said that, here are some vitamin K-rich foods to include in your diet.

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Green leafy veggies such as kale, collard greens, spinach, cabbage, and lettuce are rich sources of vitamin K. These vegetables also contain dietary fiber, vitamins A, C, folate, magnesium and iron, which help maintain overall health of the body.

Broccoli is among the most nutritious vegetables and if cooked properly can provide you with many nutrients and minerals. One of them being vitamin K. It is believed that one cup of cooked broccoli provides 220 mcg vitamin K content, which is extremely high and beneficial.

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Cauliflower is known for its weight loss benefits. But it is also rich in fiber, choline, sulforaphane and most importantly, vitamin K. Reportedly, one cup of cauliflower, raw, contains about 15.5 micrograms of vitamin K and one cup of boiled cauliflower contains about 17.1 micrograms of vitamin K.

Belonging to the vegetable family of cabbage, cauliflower and broccoli, Brussel sprouts is also rich in vitamin K and is an excellent source of protein, fibre, and vitamin C. Eating this vegetable also helps protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate, according to WebMD.

A good source of vitamin K, specifically menaquinones, is fermented foods. These include cheese, sauerkraut, miso and natto, and animal foods, especially organ meat and pastured dairy products. Furthermore, vitamin K2 (menaquinones) intake is said to lower the risk of coronary calcification and coronary heart disease.