Vitamin K lowers the risk of cardiovascular disease

Vitamin K lowers the risk of cardiovascular disease


Those who consume a lot of vitamin K through their diet have a 34 percent lower risk of vascular calcification and cardiovascular diseases. This is shown by new studies by Edith Cowan University in Australia. Salad key with spinach, strawberries and feta. Green leafy vegetables contain a lot of vitamin K1, while animal foods such as cheese contain vitamin K2.


There are two types of vitamin K in foods: vitamin K1 is mainly found in leafy green vegetables and vegetable oils, while vitamin K2 is found in meat, eggs, and fermented foods like cheese.



Study participants who consumed the most vitamin K1 were 21 percent less likely to be hospitalized for cardiovascular diseases associated with vascular calcification, also known as arteriosclerosis. For vitamin K2, the risk was 14 percent lower. The lower risk was observed for all types of heart disease associated with atherosclerosis – with 34 percent especially for peripheral arterial disease, a circulatory disorder of the legs or arms. T


According to study, the intake of more vitamin K may protect against arteriosclerosis and subsequent cardiovascular diseases. She explained, “Current dietary guidelines for vitamin K intake are generally based only on the amount of vitamin K1 a person needs for blood to clot. However, there is increasing evidence that vitamin K intake above the current guidelines can offer further protection against the development of other diseases such as arteriosclerosis. ”


The researchers examined data from more than 50,000 people over a period of 23 years who had participated in a study on nutrition, cancer and health in Denmark. The study results are published in the journal “Journal of the American Heart Association”.




Food high in vitamin K-1



100 g of the following foods contain high levels of Vitamin K-1.

  • cooked spinach – 540.7 mcg
  • cooked kale – 418.5 mcg
  • cooked mustard greens – 592.7 mcg
  • cooked collard greens – 623.2mcg
  • cooked beet greens – 484 mcg
  • raw swiss chard – 830 mcg
  • raw dandelion greens – 778.4 mcg
  • cooked turnip greens – 518.9 mcg
  • broccoli – 141.1 mcg
  • cooked cabbage – 108.7 mcg
  • raw arugula – 108.6 mcg
  • dried basil –1714.5 mcg
  • dried sage – 1714.5 mcg
  • dried thyme – 1714.5 mcg
  • dried marjoram – 621.7 mcg
  • dried oregano – 621.7 mcg
  • fresh parsley – 1640 mcg
  • dried coriander leaf – 1359.5 mcg
  • endives –231 mcg
  • chives – 212.7 mcg
  • raw cress – 541.9 mcg
  • cooked brussel sprouts – 193.5 mcg
  • red leaf lettuce – 140.3 mcg
  • green leaf lettuce –126.3 mcg
  • soybean oil – 183.9 mcg
  • mayonnaise – 163 mcg
  • margarine – 101.3 mcg

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