Top Vitamin K Rich Foods

Updated on December 10th, 2019
vitamin k foods

Best known for its blood clotting capacity, vitamin K is a vital nutrient that helps maintain your overall health. Studies have found that vitamin K deficiency could cause the weakening of bones(1) and may put you at risk of developing heart diseases.

Usually, a daily value consumption of 120 mcg of vitamin K can prevent any form of deficiency. Fortunately, certain foods can be excellent sources of vitamin K, and one can easily include them in their diet. Read on to know more about high vitamin K foods that you must have!

Vitamin “K” derives its name from the German word “Koagulation,” which means clotting!

Benefits of Vitamin K Foods

Before we explore the vitamin K foods list, let us have a look at how Vitamin K benefits the body:

1. Helps in the Clotting of Blood

Vitamin K helps in the synthesis of 13 proteins that are required for blood clotting. Thus, this fat-soluble vitamin helps with the formation of blood clots and the healing of wounds.

You should be wary of the vitamin K foods to avoid while on Coumadin as Coumadin is a blood thinner, and food rich in vitamin K may interact with it to reduce its efficacy.

2. Promotes Bone Health

Studies have found links between vitamin K and osteoporosis(2). Other studies(3) indicate that vitamin K helps in maintaining bone health and density while decreasing the risk of fractures. It is presumed that this quality stems from vitamin K’s ability to work with vitamin D to help with calcium deposition in the bones.

3. Improves Memory and Cognitive Health

A higher concentration of Vitamin K in the bloodstream has been linked with an improvement in the episodic memory of seniors. Another study discovered that individuals above the age of 70 had enhanced verbal episodic memory performance, which was a result of the increased vitamin K content.

4. Protects the Heart

Vitamin K(4) can control the deposition of minerals in the arteries (mineralization). As a result, it helps in maintaining blood pressure. Further, it also prevents any conditions that may be caused as a result of mineralization.

Vitamin K Foods List

The most nutrient-dense food sources of vitamin K are:

1. Avocado

Avocado
Image: ShutterStock

Avocado is a good source of Vitamin K.

Vitamin K Content

100 grams of avocado supplies 21 mcg of Vitamin K, which is 18% of the DV.

Other Nutritional Benefits

Avocado also supplies:

  • Folate
  • Vitamin C
  • Potassium
  • Vitamin B5
  • Vitamin B6
  • Vitamin E

[ Read: Benefits of Avocado ]

2. Broccoli

While picky eaters may turn up their noses at Broccoli, it is a powerhouse of nutrition and vitamin K.

Vitamin K Content

About 100 grams of cooked broccoli contains 140 mcg of vitamin K, which is 117% of the DV.

Other Nutritional Benefits

Broccoli also supplies:

  • Fiber
  • Vitamin C
  • Vitamin A
  • Potassium
  • Phosphorus
  • Selenium

3. Whole Milk

Whole milk contains about 3.25% milkfat, and, contrary to popular belief, it can even help with losing weight!

Vitamin K Content

There is about 1.3 mcg of vitamin K in 100 grams of whole milk.

Other Nutritional Benefits

Whole Milk also supplies:

  • Calcium
  • Vitamin D
  • Riboflavin
  • Potassium
  • Phosphorus
  • Selenium

[ Read: High Selenium Foods ]

4. Eggs

healthy Organic Eggs
Image:ShutterStock

Eggs are one of the healthiest foods on the planet. Plus, they are highly versatile and can be easily incorporated in your meals.

Vitamin K Content

100 grams of egg yolk contains 34 mcg of vitamin K.

Other Nutritional Benefits

Eggs also supply:

  • Vitamin A
  • Folate
  • Vitamin B
  • Phosphorus
  • Selenium

[ Read: Daily Eggs Intake ]

5. Kale

Kale is a nutritionally dense vegetable and is rightfully given a ‘superfood’ status. Amongst all the veggies high in vitamin K, kale features right on the top.

Vitamin K Content

With a vitamin K content of 817 mcg per 100 grams, kale serves 681% of the DV!

Other Nutritional Benefits

Kale also supplies:

  • Vitamin A
  • Vitamin C
  • Vitamin B6
  • Manganese
  • Calcium
  • Copper
  • Magnesium
  • Potassium

6. Spinach

Spinach
Image:ShutterStock

Apart from being packed with iron, spinach also contains a host of other vitamins and minerals, including vitamin K.

Vitamin K Content

100 grams of raw spinach contains 483 mcg of Vitamin K, which is 402% of the DV.

Other Nutritional Benefits

Spinach also supplies:

  • Iron
  • Fiber
  • Vitamin C
  • Vitamin A
  • Folic Acid
  • Calcium
  • Lutein

[ Read: Spinach Juice Benefits ]

7. Natto

Natto is an extremely popular Japanese dish, prepared through the fermentation of soybeans. Its slimy and sticky texture and strange taste could be a deterrent for a few, but it is worth it for the powerhouse of nutrition that it offers.

See Also
carrot benefits for skin

Vitamin K Content

100 grams of natto contains a whopping 1103 mcg of Vitamin K, accounting for 920% of DV.

Other Nutritional Benefits

Natto also supplies:

  • Fiber
  • Manganese
  • Iron
  • Copper
  • Magnesium
  • Calcium
  • Vitamin C
  • Zinc
  • Potassium
  • Selenium

8. Blueberries

Blueberries
Image:ShutterStock

Blueberries add more than just tartiness to your desserts – they add a touch of health.

Vitamin K Content

100 grams of blueberries contain 19 mcg of Vitamin K, which is 16% of the DV.

Other Nutritional Benefits

Blueberries also supply:

  • Fiber
  • Vitamin C
  • Manganese
  • Flavonoids
  • Anthocyanins

9. Pine Nuts

Derived from pine trees, pine nuts make a great snack and even add a nutty, toasty crunch to food – especially desserts.

Vitamin K Content

100 grams of pine nuts contain 54 mcg of Vitamin K(5), which is 45% of the DV.

Other Nutritional Benefits

Pine nuts also supply:

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron
  • Riboflavin
  • Vitamin E
  • Magnesium
  • Manganese

[ Read: Excellent Iron Rich Foods ]

Vitamin K Meal Plan

To have a balanced meal plan, you must include foods containing vitamin K to counter foods low in vitamin K. Your diet should contain:

  • Whole fruits and dark green leafy vegetables
  • Meat and animal products
  • Whole milk and fermented milk products, like cheese

Fruits and vegetables will provide vitamin K-1, while meat and dairy items will supply vitamin K-2. For vegetarians, soy products like edamame, natto, and tofu are a great way to supplement vitamin K-2.

Now that you know the importance of vitamin K try to include the aforementioned foods in your diet to ensure that you are not deficient. Vitamin K deficiency is more common in infants and children, and hence, special care must be taken to maintain their health. Adequate consumption of vitamin K shall help with cognitive functioning, bone and heart health, blood clotting, and it may even help fight cancer!(6) However, before you go “Krazy” about vitamin K, consult your physician.


FAQs

1. What foods have vitamin K?

As mentioned earlier, whole fruits, dark green, leafy vegetables, organ meat, and dairy products are rich sources of vitamin K.

2. Do green beans have vitamin K?

Yes! About 100 grams of cooked green beans contain 48 mcg of Vitamin K, which is 40% of the DV.

3. What are the side-effects of excessive consumption of vitamin K?

Excessive consumption of vitamin K could cause:

  • Abnormal drop in blood-sugar levels
  • Damage to the kidneys or liver
  • Blood toxicity (rare)
View Comments (0)

Leave a Reply

Your email address will not be published.

Scroll To Top

Sign up for our Newsletter !
Get access to quality &
Natural Health Tips right from the Experts
Subscribe !
COVID-19: Latest Updates and Resources
Visit Now
Send this to a friend