40 Best Foods Rich in Vitamin K

Taking foods rich in vitamin K helps prevent certain types of cancers and Alzheimer’s.

Vitamin K is the basic vitamin used by the body to help blood clot, form healthy bones, and keep the heart working strongly. There are many foods that can provide vitamin K to the body, so rarely people can be totally lack of it. However, Vitamin K deficiency is a serious problem and can lead to a series of health problems. When people take less than the recommended dose for a long period of time, it may be detrimental to the overall health and may lead to problems such as: low bone mineral density, heart disease, osteoporosis, tooth decay, bleeding, or difficulty in clotting, certain types of cancers, vascular calcification, and cognitive disorders.

The recommended intake of vitamin K is at least 90 micrograms per day for women and 120 micrograms per day for men. Most people can achieve these levels by adding food to a balanced, healthy diet.

There are two types of vitamin K: vitamin K-1 and vitamin K-2. Vitamin K-1 is found in many foods and is especially rich in green vegetables and some plant oils. Vitamin K-2 is found in some animal sources and in some fermented vegetables, such as pods. Listed below are some foods rich in vitamin K. Although some herbs, such as basil and thyme, contain large amounts of vitamin K, they are unlikely to be used in large quantities when cooking.

Foods rich in vitamin K-1

in 100 grams of foods

Cooked spinach: 540.7 micrograms.
Cooked cabbage: 418.5 micrograms.
Cooked mustard green: 592.7 micrograms.
Cooked kale: 623.2 micrograms.
Cooked Beet Green: 484 μg.
Raw Swiss beets: 830 micrograms.
Raw dandelion green: 778.4 micrograms.
Cooked turnip greens: 518.9 micrograms.
Broccoli: 141.1 micrograms
Chinese cabbage: 108.7 micrograms.
Raw arugula: 108.6 micrograms.
Dried basil: 1714.5 micrograms
Sage: 1714.5 micrograms.
Dried thyme: 1714.5 micrograms.
Dried marjoram: 621.7 micrograms.
Dried oregano: 621.7 micrograms.
Fresh parsley: 1640 micrograms.
Dry loquat leaves: 1359.5 micrograms.
Chicory: 231 μg
Chives: 212.7 micrograms
Red leaf lettuce: 140.3 micrograms.
Green leaf lettuce: 126.3 micrograms.
Soybean oil: 183.9 μg.
Mayonnaise: 163 micrograms
Margarine: 101.3 micrograms
Foods rich in vitamin K-2
in 100 grams of foods

Natto: 939 μg
Foie gras: 369 μg.
Cow liver: 106 micrograms
Turkish sausage: 36.6 micrograms.
Chicken: 35.7 micrograms
Salami: 28 micrograms
Pepperoni: 41.7 micrograms
Soft cheese: 506 micrograms.
Blue cheese: 440 micrograms.
Hard cheese: 282 μg.
Whole milk: 38.1 micrograms.
Bacon: 35 micrograms

Vitamin K Health Benefits

Adding more vitamin K-rich foods to your diet may have some protective effects. One study pointed out that people who ingest more vitamin K-2 have a lower risk of developing cancer. Vitamin K-2 can also improve bone quality and reduce the drop of fractures. As one review pointed out, bone density is not always affected by vitamin K-2, but people who take vitamin supplements containing calcium, vitamin D, and vitamin K-2 have a lower chance of fracture during their lifetime. The same study also noted the importance of vitamin K for maintaining insulin balance. Participants taking vitamin K-1 supplements showed improvement in insulin resistance in one study. Another study showed that increased vitamin K-1 intake reduces the risk of diabetes. Although taking more vitamin K may help improve some people’s glycemic control, it should not replace any drug that treats diabetes.

Vitamin K also plays an important role in the prevention of Alzheimer’s disease, because the elderly taking vitamin K can improve cognitive ability and improve memory.

How to add vitamin K in your diet?

For vegetarians and vegans, natto is an important source of vitamin K-2. Although most dietary guidelines currently do not distinguish between vitamin K-1 and K-2, it is best to provide a source of both vitamins. Most people eat a balanced diet rich in fruits and vegetables, in their diet can certainly take enough vitamin K, especially vitamin K-1. The easiest way to supplement vitamin K-1 is to eat dark green leafy vegetables.

Vitamin K-2 may be more challenging in a healthy diet because it is most common in meat and animal products. Healthy gut bacteria produce some vitamin K-2, but the best way to ensure the body gets enough food is to eat it. Common sources of vitamin K-2 include meat, liver, and some dairy products. Vegetarians and vegans may be limited with sources of vitamin K-2. A Japanese type of soybean meal called natto is an excellent source of vitamin K-2.

 

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.