Mulberries are always a tasty go-to option when you are looking for something juicy to munch on! However, besides their characteristic taste, mulberries are also very popular for their magnificent nutrient profile.
They are a house to many essential nutrients that your body doesn’t produce naturally and must be required through diet. Most importantly, the vitamin and mineral content of the mulberries is noteworthy.
Around 100 grams of mulberries contain;
- 25 IU of Vitamin A
- 0.05 mg of Vitamin B
- 36.4 mg of Vitamin C
- 0.87 mg of Vitamin E
- 7.8 mcg of Vitamin K
Have you ever wondered these baby berries hold a such long list of vitamins?
Well, this article is all about the vitamin K content of mulberries and how mulberries can benefit us with this respective nutrient. So, let’s begin.
Vitamin K in mulberries
As mentioned above, 100 grams of mulberries provide 7.8 micrograms of vitamin K. This makes up around 24% of the daily required value. And the rest is either produced in our body or obtained from other food sources.
It must be noted that vitamin K is a non-essential vitamin which means it is produced in our body but can be acquired from food sources as well. Naturally, it exists in two regular forms i.e. menaquinones and phylloquinone. The former is popular as vitamin K2 and is synthesized in the gut or can be acquired through fish oil and meat.
The latter is vitamin K1 which is usually found in plant sources.
Both types have essential roles in various functions of your body. For example, they work to;
- Activate several proteins for blood clotting
- Synthesize bone proteins
- Ensure bone density
- Prevent fractures in the hip
This means that the deficiency of vitamin K will, first of all, affect your bones leading to frequent fractures. This is why vitamin K deficiency is often linked with poor bone development, osteoporosis, uncontrolled bleeding, and various cardiovascular issues.
Although nutritional deficiencies of vitamin K are uncommon, secondary deficiencies can arise from the absorption of fat when the production of bile is reduced. Antibiotic use is another factor for vitamin K deficiency.
It is because they prevent the growth of microorganisms needed for the production of vitamin K. These microorganisms are usually found in our gastrointestinal tract, especially the gut area so the excessive use of antibiotics damages the gut flora and consequently affects the synthesis of vitamin K.
Food sources for vitamin K
The most common signs of vitamin K deficiency are bruises in the skin, indicating internal bleeding, and blood in vomit, urine, or stools indicating stomach bleeding.
If you observe any of these signs, your vitamin K amount is at stake. You should quickly look for food sources rich in vitamin K and get yourself checked by a doctor.
The doctor will suggest medicines to restore the bacterial synthesis in your digestive tract. In the meanwhile, you can opt for foods and supplements that will make up for your deficiency.
Here is a list of some healthy, tasty food options for you.
- Green peas: A 100-gram serving will provide you with 26 mcg of vitamin K which makes around 22% of its DV.
- Soft cheese: A 100-gram serving will provide you with 59 mcg of vitamin K which makes around 49% of the DV.
- Avocado: 100 grams of avocado will give you 21 mcg of vitamin K which is 18% of the DV.
- Hard cheese: 100 grams of this will give you 87 mcg of the vitamin which equals 72% of the DV.
- Kiwi: 100 grams of kiwi includes 40 mcg of vitamin K which is 34% of the DV.
- Chicken: A 100 gram will give you 60 mcg of the vitamin which is 50% of the required DV.
Remember, that the daily value (DV) for the vitamin is 120 mcg for men and 90 mcg for women. Thus, your dietary choices should be so that you don’t acquire them unnecessarily. It is because a higher concentration of the vitamin inside the body is not good too. It may cause toxicity which can lead to various problems.
Other common sources of vitamin K include eggs, oats, broccoli, kelps, cabbage, etc. However, we always recommend checking with your doctor before making any significant changes to your diet.
Final thoughts
Vitamin K is an essential part of your diet. It has significant roles in development and growth. Thus, it should be acquired in adequate amounts to keep its deficiency or toxicity at bay.
Besides all the plant and animal sources of the vitamin mentioned above, mulberries tend to be an easier and tastier approach. They might serve you with a little amount but are easy to consume, healthy, and need no additional preparations.
So, the next time you are looking forward to something tastier but healthier to make up for your vitamin demand, don’t miss out on your favorite mulberries.
