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20 Foods That Are High in Vitamin K

Written by Resurchify | Updated on: April 23, 2022

20 Foods That Are High in Vitamin K

The fat-soluble vitamin that is vital for clotting the blood is Vitamin K. It doesn't make headlines because Vitamin K deficiency is rare in the world, but many prescriptions and over-the-counter drugs can interfere with Vitamin K like antacids, blood thinners like Aspirin, antibiotics, chemotherapy and high cholesterol medications.

So, before taking high doses of any vitamin or mineral supplement, including Vitamin K, you should talk to your doctor. There are two types of Vitamin K: K1 (Phylloquinone), which is abundant in leafy green vegetables and herbs, and K2 (Menaquinones) is found in meat, cheese and eggs. The presence of oil helps the absorption of the vitamin from the gut. The recommended Dietary Allowance is extremely small, 90 mcg/day for women 19 and older and 120 mcg/day for men 19 and older. The thing to note is that the best sources of Vitamin K are not mean, fish, or poultry. The best source of Vitamin K is leafy green vegetables. The actual Vitamin K levels vary with how the foods are grown. 

Here, we list out 20 foods that are high in Vitamin K and are absolutely healthy for you to include in your diet.

Grapes

Apart from being a rich source of copper, grapes are also rich in Vitamin K. While Copper is an important mineral that helps in energy production, Vitamin K helps in keeping the bones healthy and is essential for blood clotting. We can find adequate amounts of vitamins like B6 and Thiamine in grapes.

Olive Oil

A lot of people use olive oil in cooking or for salad dressings because it is considered as healthy fat. But not many are aware that on top of being a healthy fat, olive oil is rich in vitamins as well. A tablespoon of olive oil serves you with around 8 mcg of Vitamin K. It also has Vitamin E, which makes it a source of healthy fat.

Kale 

Kale is the Vitamin K king. It is known as one of the superfoods. Rightfully so, because it is also rich in calcium, potassium, and folate, among other vitamins and minerals. Particularly, Kale is rich in K1, and because of this, it helps to lower cholesterol which in turn lowers the risk of heart disease. It is well-known for its blood clotting abilities. 

Collard Greens

Massively huge green leafy collards have been missing from the traditional diet. Collard greens can be found in any supermarket, especially during winter and spring. To get a healthy dose, you can try eating half a cup of boiled collard greens garnished with some salt and pepper because it contains 770 mcg of vitamin K. And just because collard greens are a member of the cruciferous vegetable family, it is extremely high in nutrients and low in calories. Vitamin K deficiency can lead to osteoporosis and bone fracture because vitamin K is rich in bone matrix proteins. It increases the absorption of calcium in the blood, and to some extent, it can also lower the urinary excretion of calcium. And apart from being rich in Vitamin K, it is also rich in fibre, and they have antioxidant abilities that increase the sensitivity of insulin and lower the glucose levels and can also help in the regeneration of liver tissues. 

Pumpkin

Besides being used extensively on thanksgiving and Halloween, pumpkins are healthy and can be used to prepare savoury and sweet dishes. It consists of not less than 37% of vitamin K. The item that contains the highest amount of vitamin K are pumpkin leaves just boiled and drained without salt. But, even its pulp and seeds provide amazing health benefits. It is low in calories and has saturated fat. Along with potassium, magnesium, iron and other dietary fibre, it also holds the benefits of vitamin A, C, E and B6. It helps in weight loss and is good for the heart and eye health. It also aids in regulating blood pressure and provides youthful skin. And just because it is rich in vitamin K, it strengthens the bones and protects the body against osteoporosis. Pumpkins are one of the richest sources of beta-carotene, which reduces the risk of some cancers like lung cancer and breast cancer. 

Cashews

Cashews offer a number of nutritional and health benefits for those who consume it. In a 100 gram serving, cashews contain about 34.1 mcg of vitamin K. Thus, it is quite evident that cashews are a good source of vitamin K and can be consumed by people who look forward to including vitamin K in their diets. The presence of vitamin K in cashew nuts is important for bone health. They are also good for healthy teeth and strong gums. As cashews contain no fat content as compared to other nuts, they are very healthy for the heart. Magnesium in cashew nuts helps to lower the blood pressure. It utilises iron properly and eliminates free radicals, which cause health problems. Cashews fight cancerous cells, especially colon cancer, because of the presence of copper and certain feminols. They have the ability to filter the sun's UV rays and prevent muscular degeneration. The risk of developing a gallstone drops by 25% if there is a daily intake of cashews.

Okra

Okra is known by other names like "lady's finger" or "gumbo". It is a vegetable that is traditionally served in the south, and it contains an average of 17.4 percent of vitamin K. Many people do not like okra because it is sticky and stringy. But you can either boil them or fry them as a whole to reduce their stickiness. Okra is low in calories, and rich in nutrients. It also has antioxidant properties, which are good for health. Pregnant ladies must add this vegetable to their list of foods. It helps to prevent anaemia and relieves cough and sore throat. As it contains insulin-like properties that help reduce blood sugar, it also supports diabetes treatment. Okra improves male physiology because it has helpful nutritional components that can help increase blood flow into the genital area, causing an erection. It also reduces cholesterol levels and supports the digestive system. Due to the abundant source of vitamin K and folate in okra, this food is also considered to be a saviour in preventing bone loss and increasing bone density

Spinach

The easiest way to increase vitamin K intake is to add spinach to your salad, sandwich, or smoothie. A cup of spinach provides more than the recommended total amount of vitamin K you need in a day. In addition to vitamin K, spinach is a good source of riboflavin, potassium, vitamin B6 and copper. Raw spinach roughly contains 483mcg of vitamin K per 100g serving. Based upon a 2000 calorie diet, 483mcg represents 604% of the daily value of vitamin K for an 80 mcg recommended daily intake. Spinach promotes healthy skin as well, thanks to the high quantity of nutrients it packs. It also improves immune function because it is a good source of vitamin C, which is known for its antioxidant properties and helps fight off infection in the body. Because it has abundant vitamin K, it encourages blood clotting. It is essential for pregnant women: one of the best sources of folate for pregnant women is spinach. Spinach contains iron which plays a key role in the healthy functioning of red blood cells, which in turn keeps the blood oxygenated. It also boosts heart health as it contains a good dose of antioxidants, protein, fibre and omega-3 fatty acids. Spinach is also linked to improved eye health. It's clear to see that adding spinach to your diet is only going to benefit your health.

Carrots

Carrots are an excellent source of dietary fibre, starch, and Vitamin A in the form of beta carotene, vitamin C, K and B8 with potassium, copper and manganese. One can get 9% of the daily requirement of vitamin K from a half-cup of carrots. Because they are rich in fibre and have antioxidant properties, they help in better circulation of blood and keep the heart-healthy. Vitamin A in carrots protects the skin from sun damage and also prevents premature wrinkling and dry skin, and keeps the skin glowing. They contain lutein and beta-carotene (a form of vitamin A), which keeps the vision sharp as well as prevents various eye disorders. Various studies reveal that carrots reduce the risk of breast, lung and colon cancer, and they also help to fight the cancerous cells in the body. It also lowers blood pressure. Carrots are a rich source of potassium which helps in normalising blood pressure. They are good for diabetics as they contain beta-carotene and high potassium content, which are linked with lower diabetes risk. The minerals in carrots are anti-bacterial and prevent cavities, tooth damage and other oral health risks. Vitamin A in carrots helps to clean the liver from harmful toxins and reduces bile and fat in the liver. Thus carrots play a vital role in flushing out toxins from the body. Huge amounts of dietary fibre in carrots help in maintaining a good digestive system. Thus, carrots reduce the chances of constipation and protect the colon and stomach from various illnesses. 

Pomegranate Juice

Pomegranates, and especially pomegranate juice, have tremendously grown popular over the last few years among health-conscious individuals, and this is because it is loaded with nutrition, can help reduce the risk of disease and contains many plant compounds not found in other food. Pomegranate juice is incredibly nutrient-dense, and the juice makes it especially easy to obtain these many vitamins and minerals. It is a source of vitamin K, vitamin C, folate, copper and potassium. It is also rich in dietary fibre, antioxidants and anti-inflammatory compounds. This juice helps to reduce unwanted inflammation. It lowers the risk associated with heart diseases and keeps the heart healthy and strong. Regular consumption can also help to reduce unwanted fungal and bacterial infections due to its incredible anti-bacterial abilities. Lastly, pomegranate juice can also help individuals who suffer from arthritis and joint pain; its anti-inflammatory properties reduce the inflammation and stiffness around the joints. Pomegranate juice contains an average of 21.5 percent of the daily recommended vitamin K.

Turnip Greens

Turnip greens are a good source of vitamin K and potassium, copper, vitamin E, and calcium. While people find a lot of uses in the kitchen for turnip roots, turnip greens are often cut and thrown into the trash. But edible turnip greens have a lot to offer in terms of nutrition and health benefits. Turnip greens are low in calories but are packed with vitamins, minerals and natural compounds that support overall health. In fact, a one-cup of turnip greens contains 33 mcg of vitamin C, 105 mcg of folate, 318 mcg of vitamin A and 138 mcg of vitamin K. Eating turnip greens can lower the risk of anaemia because of its high iron content. They are also naturally rich in vitamin C, which helps the body to absorb iron better. They prevent cancer as it contains sulforaphane, a powerful compound reported to have anti-cancer properties. Plus, the chlorophyll in turnip greens can combat the carcinogenic effects of grilled or burnt food. As they are rich in both fibre and water, which is considered to be a powerful combo that helps to prevent constipation. Fibre helps to soften stools, while water makes it easier for stools to pass through the colon. Turnip greens are an excellent source of Vitamin K and calcium, two essential nutrients for bone health. Studies have linked bone diseases like osteoporosis to low vitamin K and calcium intake. They are also packed with vitamin A, phosphorus and magnesium, all of which support bone health. Low in calories but brimming with essential nutrients, turnip greens are a great addition to a well-balanced diet. To reap the nutritional benefits of turnip greens, incorporate them into your favourite dishes and go-to recipes.

Broccoli

Broccoli is a good source of vitamin K, in addition to vitamin C, potassium, manganese and vitamin B6. One of the broccoli's biggest advantages is its nutrient content; it is packed full of phytochemicals and antioxidants. It also has an unusually strong combination of vitamin A and vitamin K and even a decent amount of protein, up to 4 grams. It can be eaten cooked or raw, and both are perfectly healthy. It contains 110 mcg of vitamin K, i.e. 122.2% of the daily value. We need to accept the fact that broccoli is great for our hearts. Broccoli rich in vitamin K and choline boosts cognition and memory. In addition to this, the sulforaphane in broccoli prevents the onset of Alzheimer's and many neurodegenerative diseases. Like many whole foods, broccoli is packed with soluble fibre that draws cholesterol out of the body. This is because the fibre in it helps bind with bile acids in the digestive tract. It contains high levels of both calcium and Vitamin K, both of which are important for bone health and the prevention of osteoporosis. Along with calcium, broccoli is also full of other nutrients like zinc and phosphorus, and because of these properties, it is extremely suitable for children, the elderly and lactating mothers. It also reduces allergic reactions and inflammation.

Pine Nuts

Pine nuts have an average of 15.3 mcg of vitamin K. Cultivated for over a thousand years, these nuts, in particular, have more than just a delicious flavour to offer to you. Pine nuts are also a nutritional powerhouse. Though small in size, they are incredibly nutrient-dense and are packed with healthy vitamins and minerals. They are an excellent source of magnesium, phosphorus, zinc, vitamin k, vitamin E and iron, to name a few. They are also high in protein and contain good amounts of dietary fibre. Pine nuts can also help support our bones' overall health and reduce the risk of bone-related ailments like osteoporosis. This is attributed to the excellent amounts of vitamin K that pine nuts contain. Without consuming enough vitamin K, this could increase the risk of bone-related diseases, as well as bone weakness. The vitamin K found in pine nuts helps to build healthy bones and promote their overall health. 

Natto 

Natto, in layman's language, is fermented soybeans. It is generally eaten with rice, tofu, miso soup and fish. It contains 40.4 mcg of vitamin K. Natto contains more vitamin K than cheese and is full of zinc and calcium. As the human body ages, it becomes tough for bones to preserve minerals like calcium and phosphorus. Vitamin K in natto facilitates the preservation and absorption of calcium much better and reduces the rate of bone-density loss. It prevents fatal illnesses such as cancer. It is also a part of many celebrity-endorsed diets due to its nutritional composition. 

Edamame Beans

These can be bought from the store in fresh or frozen form and can be boiled or added as a snack to salad, soups, or stir-fries. They offer almost similar nutritional benefits like other soy products. It contains 20.7 mcg of vitamin K and many important amino acids, which make it an ideal protein source compared to the other protein sources. It is also helpful for better cardiovascular health; it contains isoflavones that help reduce the risk of cardiovascular diseases, and it also aids in lowering blood cholesterol levels. Edamame is low in fat and rich in protein. Vitamin K in edamame helps to prevent osteoporosis. 

Blueberries

Blueberries are a rich source of vitamin C, vitamin K, vitamin B6, folic acid, potassium, copper, manganese and fibre. Blueberries protect cells against external factors and are an excellent source of vitamin C which supports the absorption of iron. It also helps prevent skin damage from sun, pollution, and smoke, and vitamin c also strengthens the overall skin texture. They contain enough fibre to help regulate blood sugar and ease the digestive system. For this reason, it is a fruit that diabetics can consume daily. Blueberries also prevent heart diseases and regulate cholesterol levels. It also helps to increase the level of eNOS enzymes when consumed regularly. In particular, blueberries play a major role in alleviating age-related visual disorders and fighting free radicals that cause cataracts and macular degeneration. In addition, blueberries contain potassium, calcium and magnesium, which help lower blood pressure. 

Iceberg Lettuce

It contains 13.7 mcg of vitamin K. It promotes weight loss. They are folate-rich. Folate is very good for pregnant ladies and infants in the womb. Lettuce contains vitamin K that helps in the production of proteins needed by the body for normal clotting. The folate content in lettuce helps in preventing cancer, heart diseases and strokes. Calcium in iceberg lettuce promotes muscle function, nerve function and blood clotting. Significantly, vitamin K and calcium work together to prevent bone fractures.

Vegetable Juice

Drinking vegetable juice will give you gorgeous skin. Drinking bright-coloured veggies is great for our skin, as it has the best antioxidants and a generous amount of vitamin C. They contain a rich source of healthy fibre, antioxidants, phytonutrients, and naturally occurring minerals, vitamins, folate, potassium, etc. It reduces inflammation. Elements like calcium, sodium, potassium and magnesium are taken from our bones when the body turns acidic. Vegetable juice contains an average of 11.6 mcg of vitamin K, which is close to the recommended daily vitamin K intake.

Ground Beef  

Ground beef contains 2 mcg of vitamin K. It is high in calories and has a lot of fat. It is also a good source of protein, niacin, vitamin B12 and the mineral zinc. Niacin helps in blood circulation, while vitamin B12 helps in the formation of RBCs. Beef acts as the master antioxidant, and the proteins in it help to improve muscle health. 

Avocado

The avocado is loaded with fats, most of which are mono-unsaturated type. Unsaturated fat lowers the total cholesterol levels in the blood. That's why they are called good fats. They are also good antioxidants, and they can protect our eyes from damage. B vitamins play a major role in enzyme activities.

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