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!
Before we explore the vitamin K foods list, let us have a look at how Vitamin K benefits the body:
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.
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.
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.
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.
The most nutrient-dense food sources of vitamin K are:
Avocado is a good source of Vitamin K.
100 grams of avocado supplies 21 mcg of Vitamin K, which is 18% of the DV.
Avocado also supplies:
[ Read: Benefits of Avocado ]
While picky eaters may turn up their noses at Broccoli, it is a powerhouse of nutrition and vitamin K.
About 100 grams of cooked broccoli contains 140 mcg of vitamin K, which is 117% of the DV.
Broccoli also supplies:
Whole milk contains about 3.25% milkfat, and, contrary to popular belief, it can even help with losing weight!
There is about 1.3 mcg of vitamin K in 100 grams of whole milk.
Whole Milk also supplies:
[ Read: High Selenium Foods ]
Eggs are one of the healthiest foods on the planet. Plus, they are highly versatile and can be easily incorporated in your meals.
100 grams of egg yolk contains 34 mcg of vitamin K.
Eggs also supply:
[ Read: Daily Eggs Intake ]
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.
With a vitamin K content of 817 mcg per 100 grams, kale serves 681% of the DV!
Kale also supplies:
Apart from being packed with iron, spinach also contains a host of other vitamins and minerals, including vitamin K.
100 grams of raw spinach contains 483 mcg of Vitamin K, which is 402% of the DV.
Spinach also supplies:
[ Read: Spinach Juice Benefits ]
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.
100 grams of natto contains a whopping 1103 mcg of Vitamin K, accounting for 920% of DV.
Natto also supplies:
Blueberries add more than just tartiness to your desserts – they add a touch of health.
100 grams of blueberries contain 19 mcg of Vitamin K, which is 16% of the DV.
Blueberries also supply:
Derived from pine trees, pine nuts make a great snack and even add a nutty, toasty crunch to food – especially desserts.
100 grams of pine nuts contain 54 mcg of Vitamin K(5), which is 45% of the DV.
Pine nuts also supply:
[ Read: Excellent Iron Rich Foods ]
To have a balanced meal plan, you must include foods containing vitamin K to counter foods low in vitamin K. Your diet should contain:
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.
As mentioned earlier, whole fruits, dark green, leafy vegetables, organ meat, and dairy products are rich sources of vitamin K.
Yes! About 100 grams of cooked green beans contain 48 mcg of Vitamin K, which is 40% of the DV.
Excessive consumption of vitamin K could cause: