For our bodies to function properly, vitamins and minerals are essential.
Diverse vitamins have different functions in preserving good health.
Vitamin K is a type of vitamin that is rarely highlighted but possesses numerous health advantages. It is important for blood clotting and is found in foods that support bone health and speed up wound healing.
Let’s study a little more about vitamin K before we reveal which foods are high in it.
Vitamin K is a fat-soluble vitamin. It is divided into two categories – vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).
Green leafy vegetables, in particular, are a good source of vitamin K1. whereas foods derived from animals include vitamin K2.
This implies that regardless of your dietary preferences, you can get this vitamin from both sources.
Now, let’s explore foods rich in vitamin K.
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Vitamin K Containing Foods
Although vitamin K insufficiency is uncommon, poor intake might eventually harm your health. Dr. Muhammad Khalid who is a top orthopedic surgeon in Pakistan says that Inadequate intake may weaken your bones, interfere with blood clotting, and raise your risk of heart disease.
You should therefore be sure to consume adequate amounts of this vitamin in your diet. And what should be the daily dietary intake of vitamin K? It’s 120 mcg.
Here are the vegetables, fruit, and dairy products that are rich in this vitamin.
Vegetables Containing Vitamin K
You can receive all the vitamin K you need from the variety of veggies that are available.
Be aware that your body will receive only phylloquinone, or vitamin K1, from plant-based foods.
Here are the top vegetarian foods rich in vitamin K.
1- Spinach (Raw)
In addition to being rich in iron, spinach is also a wonderful source of vitamins A, C, and K.
1 ounce of spinach gives you 313 mcg (261% of the DV) of vitamin K.
It is recommended to consume spinach raw because important vitamins and minerals can occasionally be lost while cooking. You can enjoy it in a delicious way by adding some to your morning smoothie or your sandwich!
Learn more about spinach here!
2- Broccoli (Cooked)
When ingested frequently, broccoli, which is rich in vitamins and antioxidants, helps prevent several health issues. It is also one of the vitamin K containing foods.
You may easily include this vitamin K-rich diet in your meal by blanching, stir-frying, and eating it with a salad or as a side dish.
1/2 cup of broccoli gives you 110 mcg (92% of the DV) of vitamin K.
However, you must be cautious when cooking broccoli to avoid losing its flavour and nutritional value.
3- Lettuce
Additionally loaded with protein, vitamins A, K, and potassium, lettuce is a mainstay of salads and adds a great crunch to burgers and sandwiches.
One cup of lettuce contains 61 mcg of vitamin K.
4- Kale (Cooked)
The most nutrient-dense green leafy vegetable is definitely kale. In addition to being a source of protein, fibre, and omega-3 fatty acids, kale offers 50% of the daily recommended ratio of vitamin K.
100 grams of cooked kale gives you 418.5 mcg of vitamin K.
5- Cauliflower (Cooked)
Cauliflower is a vegetable with several advantages, from preserving a healthy digestive system to reducing obesity and arthritis. It also contains a lot of vitamin K.
Did you know that a cup of cauliflower provides about 19% of the daily recommended consumption of vitamin K?
6- Some Other Vitamin K Rich Vegetables
Here are some vegetables that contain that contain high levels of vitamin K1 in their 100 grams:
- Mustard greens (cooked) – 592.7 mcg
- Beet greens (cooked) – 484 mcg
- Collard greens (cooked) – 632.2 mcg
- Parsley (fresh) – 1640 mcg
- Brussel sprouts (cooked) – 193.5 mcg
- Swiss chard (raw) – 830 mcg
- Red leaf lettuce – 140.3 mcg
- Green leaf lettuce – 126.3 mcg
- Turnip greens (cooked) – 518.9 mcg
Vitamin K Rich Fruit
The list of fruits rich in vitamin K is provided below.
7- Prunes
Just a half cup of prunes is enough to keep your organs hydrated. These fruits high in vitamin K are also abundant in iron and potassium, which support the development of bones and muscles.
5 pieces of prunes give you 28 mcg (24% of the DV) of vitamin K.
8- Avocado
Who isn’t aware of avocado benefits? One avocado contains about 20 vitamins and important minerals. You can eat it raw or create some guacamole for yourself.
Half of a fruit (medium) gives you 21 mcg (18% of the DV) of vitamin K.
9- Kiwi
Nutrient-rich kiwis are a great source of energy for the body. In addition to being one of the vitamin K containing food, it also contains vitamins A, B12, B6, E, calcium, and potassium, which promotes blood flow through the vessels, iron absorption for strong bones, clear vision, etc.
1 fruit of kiwi gives you 28 mcg (23% of the DV) of vitamin K.
Learn more about kiwi benefits.
10- Figs (Dried)
To maintain your vitamin K intake, add a fresh, low-calorie fig to your list of snacks.
Around 5 pieces of figs contain 6.6 mcg (6% of the DV) of vitamin K.
11- Tomatoes (Sun dried)
Tomatoes contain a significant amount of lycopene, an antioxidant that lowers the risk of cancer and heart disease. Additionally, tomatoes include vitamin C, folate, potassium, and vitamin K.
5 pieces of tomatoes give you 4.3 mcg (4% of the DV) of vitamin K.
Meat and Dairy Products Rich in Vitamin K
Animal sources are rich in vitamin K2. Here are animal foods rich in vitamin K for inclusion in your diet.
12- Eggs
The simplest food to prepare and eat at any meal of the day is an egg. This protein-rich cuisine is also one of the vitamin K containing foods.
1 large egg gives you 74 mcg (8% DV) of vitamin K.
13- Fish
The numerous advantages of fish are already well known. Fish is an excellent source of omega-3 fatty acids, which are necessary for both the healthy operation of our body and brain.
But did you know that fish is a food high in vitamin K?
Salmon and shrimp are moderate sources of vitamin K in fish. However, the amount of vitamin K in 3 ounces of light canned tuna in oil is 37 mcg.
14- Meats
Different meats contain the following amounts of vitamin K.
- 3 ounces of chicken – 51 mcg (43% of the DV)
- 1 ounce of chicken liver – 3.6 mcg (3% of the DV)
- 1 slice of beef liver – 6,421 mcg (713% DV)
15- Cheese
The amount of vitamin K in each type of cheese varies. For instance, 100 gms of hard cheese provides roughly 87 mcg of vitamin K, compared to 100 gms of blue cheese, which has 36 mcg.
Wrapping Up!
For optimal general health, it is crucial to consume vitamin K-1 and K-2, and certain foods make it simple to meet the daily recommendations.
While it’s not necessary to include every meal that has vitamin K in your diet, knowing which foods do can help ensure that you’re getting enough each day. To get a diet plan for consuming vitamin K in your daily diet, you may consult with the best nutritionists near you via Healthwire.pk.
CAUTION: Those who use blood thinners or anticoagulants need to be careful about swallowing too much vitamin K. Patients should discuss their vitamin K levels with a doctor if they are taking these drugs.
