Carrots are great dietary sources of vitamin K. A carrot contains up to 9.5 mcg of vitamin K, or almost 8% of the recommended daily intake.
Health benefits of vitamin K
vitamin K is important for our good health. For instance, vitamin K supports bone mineralization and adequate amounts may reduce the risk of fractures.
Also, vitamin K may reduce the risk of coronary artery disease, diabetes, obesity, and all-cause mortality!
Most noteworthy, vitamin K is well-known for its key role in blood clotting. It helps wounds stop bleeding.
What’s the recommended daily intake?
The recommended daily dose of vitamin K is 90 mcg and 120 mcg for adult women and men, respectively.
Teenagers require only 75 mcg of vitamin K a day. Children require even lower dosages.
Healthy people can get safely much higher dosages, though. Either from food or dietary supplements.
In contrast, people who take drugs should consult their physician about their vitamin K intakes. Vitamin K may interact with certain drugs, such as anticoagulants.
Are carrots high in vitamin K?
Carrots are great dietary sources of vitamin K. Raw carrots contain 13.2 mcg of vitamin K per 100g, or 11% DV (Daily Value).
A small carrot contains 6.6 mcg of vitamin K, or 5.5% DV, while a large carrot contains 9.5 mcg, or almost 8% DV.
Carrot juice is also high in vitamin K. It has about 37 mcg of vitamin K per an 8 fl oz glass. This is more than 30% of the recommended daily intake! Pomegranate juice is another common beverage high in vitamin K. It contains about 16% DV per serving.
Prefer consuming whole carrots, though. They’re high in dietary fiber as well.
Even carrot greens are high in vitamin K. You can eat carrot tops!
Common foods high in vitamin K
Actually, there are two forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).
Green leafy vegetables are the richest foods in vitamin K1. Spinach, kale, broccoli, Brussels sprouts, arugula, cabbage, lettuce, pumpkin, collard greens, and chicory greens are great sources of vitamin K1.
Fat improves absorption rates of vitamin K1. Therefore, you should add a tbsp of vegetable oil, or a handful of seeds or nuts to your salad.
Vitamin K2 is naturally present in animal-based foods. Meat, dairy, fish, poultry, and eggs are the best dietary sources of vitamin K2.
Getting high amounts of vitamin K2 from diet can be tricky, though. Especially, for people who follow a plant-based diet and vegans. So, many people may benefit from taking a dietary supplement containing vitamin K2.
Prefer dietary supplements containing both vitamin K2 and vitamin D3. You’ll find them on iHerb.
Both vitamins K2 and D3 are key for strong bones. They help prevent osteoporosis!
Getting adequate amounts of vitamin D from food is tricky as well. Common foods are poor in vitamin D.
Should I eat carrots regularly?
We should consume carrots daily. They have a superior nutritional value. They’re particularly high in vitamin A, and carotenoids, like beta-carotene, alpha-carotene, lutein and zeaxanthin!
Carrots indeed protect our eyesight. Lutein and zeaxanthin are the only carotenoids found in the lens of the eyes. In addition, they are found in the retina of the eye.
See the whole list of common foods high in carotenoids here.
Also, carrots contain decent amounts of vitamins and minerals, such as vitamin C and potassium.
Even people with diabetes can consume them in moderation. Carrot consumption won’t spike blood sugar. Carrots have a pretty low Glycemic Load between 2 and 9. It depends on the cooking method and the cultivar. Any food with a Glycemic Load equal or less than 10 is considered suitable for people with diabetes and people who want to lose weight.[3,4]
In fact, carrots, as part of a healthy, well-balanced diet, may help prevent type 2 diabetes. Mainly, due to their high carotenoid content. Carotenoids have potent antioxidant properties.
Furthermore, vitamin K in carrots may help reduce the risk of type 2 diabetes, as it seems to improve insulin sensitivity and glucose tolerance, preventing insulin resistance.