Broccoli is extremely high in vitamin K. It has about 100 mcg per 100g, or 112% Daily Value. Above all, high doses of vitamin K may reduce the risk of osteoporosis and heart disease.
Daily vitamin K needs
According to the American National Institutes of Health:
- men need about 120 mcg of vitamin K per day,
- women need only 90 mcg of vitamin K per day,
- children and teenagers need even less.
If you eat a balanced, whole food plant-based diet, you get more than the recommended dose.
Vitamin K in Broccoli
According to the USDA, broccoli is rich in vitamin K. The amount of vitamin K in broccoli is enough to meet our daily needs.
Broccoli has 101 mcg of vitamin K per 100g, or 112% DV (Daily Value).
So, eating a cup of chopped broccoli is enough to get all the vitamin K you need.
Why is Broccoli good for you?
Moreover, it’s rich in many powerful phytochemicals, and antioxidants.
Therefore, broccoli is a nutrient-dense, low-calorie, filling superfood, which promotes weight loss! After all, it has on;y 34 calories per 100g.
Health benefits of vitamin K
Above all, vitamin K is beneficial for strong bones. For instance, Japan and other countries of Asia, use a pharmacological dose of vitamin K for the treatment of osteoporosis. Studies have shown a link between vitamin K and improved bone mineral density.
Also, according to the European Food Safety Authority, the dietary intake of vitamin K can maintain healthy bones.
Furthermore, vitamin K is good for the heart.
Many studies have been conducted, trying to find the benefits of vitamin K on coronary calcification. Coronary artery calcification is the buildup of calcium in the arteries. Narrowed blood vessels may lead to the development of heart disease.
How much vitamin K in other foods?
Many foods contain adequate amounts of vitamin K.
How to cook Broccoli to get higher doses of vitamin K?
Raw broccoli has about 101 mg of vitamin K per 100 gr.
Vitamin K has a unique property. The vitamin K content of food may increase with heat.
That’s because vitamin K is located in the chloroplast of plants. The cooking process breaks down the plant cell wall, releasing vitamin K. The heat of cooking doesn’t affect it (2).
But, you better steam broccoli to prevent nutrients from leaching into the water.
A cup of cooked broccoli provides more vitamin K than the daily recommended intake!
- A 2018 study of St John’s Innovation Centre, Cambridge: Effects of Polyphenol-Rich Foods on Human Health
- A 2018 study of Chungbuk National University: Effect of different cooking methods on the content of vitamins and true retention in selected vegetables