Vitamin K is a group of fat-soluble vitamins associated with heart health, lifespan, and other advantages. For example, blood clotting, bone formation, and heart disease prevention all depend on it.
Vitamins K1 and K2 are the two most frequent forms of vitamin K.
Vitamins K1 is mostly found in plant-based foods, such as leafy green vegetables, and makes up the great majority of vitamin K sources in the human diet.
Animal products, such as pork and cheese, are high in vitamins K2. Some fermented foods, such as natto, sauerkraut, pickles, and pickled vegetables, contain it.
Vitamin K: Why Do You Need It?
Vitamin K is best known for its role in blood clotting and the prevention of excessive bleeding. Vitamin K consumption should be monitored by people who have blood clotting issues or who take blood-thinning drugs.
Getting enough vitamin K in your diet can help with heart health as well. This is because vitamin K helps to prevent calcium buildup in your arteries, which can lead to heart disease.
Vitamins K, like calcium, is linked to bone health.
A Vitamin K shortage can cause bleeding difficulties, whereas adequate vitamin K intake helps minimize the chance of bone fractures. 3
The amount of vitamins K you should take is determined by your gender and age. Adult men and women should take 120 mcg and 90 mcg of vitamin D, respectively. 4
Here are some of the best foods that are high in vitamin K. You should think about adding them to your diet.
One cup of cooked kale contains 544 mcg of vitamin K. 5
Kale is a dark, leafy green that has been dubbed a superfood since it is one of the most nutrient-dense foods on the planet. It is a popular source of vitamins and minerals for a variety of diets because it is low in calories, fat, and carbs.
Although you can eat raw kale for its vitamins K content, cooking reduces the volume and allows you to eat more per serving.
Brussels Sprouts (Broccoli)
One cup of cooked Brussels sprouts contains 285 micrograms of vitamin K.
Brussels sprouts are nutrient-dense cruciferous vegetables high in antioxidants and vitamins, including vitamins K. They may have terrible notoriety among kids, but adults are often astonished by how tasty they are.
Brussels sprouts can be easily incorporated into your diet by slicing them thin for salads or roasting them for a flavorful side dish.
A Recipe for Pecan-Roasted Brussels Sprouts with Delicata Squash
Vitamins K is found in cooked broccoli in the amount of 164 micrograms per cup.
Broccoli is a nutrient-dense vegetable with numerous health advantages. It’s a popular source of nutrients for folks on a low-calorie diet focused on healthy weight loss because it’s low in calories. Broccoli is also linked to better diabetes management, better heart health, and less cancer risk.
Roasted Broccoli with Lemon for 30 minutes
One cup of cooked asparagus contains 80 micrograms of vitamins K.
Asparagus spears are a favorite summer vegetable, particularly for grilling. They’re packed with minerals like folate, fiber, and vitamins K, and taste fantastic. Asparagus also has a modest protein content, making it suitable for vegans and vegetarians.
Frittata with quinoa and asparagus
118 micrograms of vitamin K are found in one cup of cooked cabbage.9
Cabbage is a vegetable that is often overlooked. It has minimal calorie, carbohydrate, and fat content. It also has a low glycemic index and can be used in a low-FODMAP diet.
If you needed another incentive to make cabbage soup, consider the nutritious density of cabbage. For those wishing to add vitamins K-rich foods to their diet, one serving of cabbage may be enough to meet your daily vitamin K requirements.
This is a recipe for a bright and sweet red cabbage and sweet potato slaw.
Green snap beans
One cup of cooked green snap beans contains 60 micrograms of vitamin K.
Green beans are inexpensive, easy to come by, and packed with nutrients. In most grocery stores, you may get them fresh, frozen, or tinned.
When it’s Christmas time, green bean dishes are very popular. Green snap beans are good any time of year.
String Beans with Sesame Garlic Almondine
72.5 micrograms of vitamin K are found in one cup of raw kiwi fruit.
Though dark leafy greens and green vegetables are the most abundant sources of vitamins K, fruits are also a good source. Kiwifruit is one of the fruits that contain the most vitamin K.
Like other fruits, the kiwifruit is high in vitamins and minerals. It’s high in vitamins C, K, E, potassium, folate, and other nutrients. Kiwis have also been linked to a reduction in inflammation.
A Recipe for Chocolate-Dipped Kiwi Coins
609 micrograms of vitamin K are found in one cup of cooked collard greens.
Collards, like other leafy greens, are one of the best sources of vitamin K in the diet. Collard greens, fortunately, are a tasty way to get more of this important nutrient.
Collard greens are also high in carotenoids such as lutein, beta-carotene, and zeaxanthin, all of which have powerful antioxidant properties.
Recipe for Collards with Cornmeal Dumplings
Vitamin K is found in cooked spinach in the amount of 1,020 mcg per cup.
This is far more than the daily allowance for adult men and women, making spinach one of the most effective sources of vitamins K in the diet.
Because spinach boils down, it’s simple to consume a lot of it and reap the benefits of its impressive nutritional profile.
For vegans and vegetarians, spinach is a good source of plant-based protein.
Spaghetti Aglio e Olio Aglio e Olio Aglio e Olio Aglio e Olio Agli
One cup of cooked turnip greens contains 531 micrograms of vitamin K.
When fresh, turnip greens have a bitter flavor, but once cooked, they become milder. It’s worth it to try some turnip green recipes because this leafy green vegetable provides more than double the daily necessary amount of vitamin K.
Vitamin C, calcium, manganese, potassium, and other minerals are all abundant in this fruit.
Dark leafy greens are one of the best sources of vitamin K in the diet. Other foods high in vitamin K include kiwi fruit and vegetables such as asparagus, broccoli, and others.
Vitamin K is related to heart health, bone strength, and other health benefits, so eating meals high in this nutrient is suggested. Combine vitamin K sources with healthy fats for optimum absorption.