Vitamin K is known as a fat-soluble vitamin that is very important for blood clotting. This vitamin can help in activating the protein clotting the blood. Also, it is required for the bone protein synthesis. A deficiency of vitamin K can result in weakened bones, heart disease, tooth decay, as well as cancer. Most of the vitamin K comes from your current intestinal bacteria, and your vitamin K levels can greatly depend on the gut health.
I. Vitamin K Sources Food And Functions
Vitamin K is an essential vitamin, and there are 2 main types of vitamin K including vitamin K1 and K2. Vitamin K1 is the most common vitamin K form, and it is often found in plant-sourced foods while vitamin K2 is only found in fermented-plant foods and animal-sourced foods. When it comes to effects of vitamin K, vitamin K2-rich foods have been found to offer more health benefits than vitamin K1-rich foods.
We all know the importance of calcium for the bone health, but not many people know about the importance of vitamin K for osteoporosis prevention by helping with the formation of calcium retention and blood clots.
Vitamin K is often needed to control bleeding before surgery. Women suffering from heavy menstrual flow also need to take in vitamin K for relief. The small doses of vitamin K can also help deal with nausea related to the first period of pregnancy. Aside from osteoporosis, getting enough vitamin K also helps in protecting against cancer as well as heart diseases. Some health benefits of vitamin K are:
- Improve heart health
- Restore oral health
- Improve bone density
- Boost wound healing
- Reduce the risk of developing cancer
- Improve insulin sensitivity
- Reduce infections
The daily allowance of vitamin K depends on the age and gender:
- Children 0-12 months: 2mcg/ day
- Children 1-3: 30mcg/ day
- Girls and boys 4-19: 55-75mcg/ day
- Women 19 and older: 90 mcg/ day
- Men 19 and older: 120 mcg/ day
Note: If you are taking blood thinners, taking vitamin K can affect the effect of your medication. So, check with your doctor for your proper daily requirement of vitamin K.
II. List Of 30 Natural Vitamin K Sources – Top 30 Best Vitamin K-Rich Foods On The Planet
In this article, we will reveal a list of the best vitamin K sources on the planet. So, if you want to get more information about nutrition facts as well as vitamin K-rich foods that you should include in your routine diet, keep your eyes on this entire article right now.
Vitamin K is found in many natural foods including herbs, vegetables, fruits, and meat. Here are some of the best vitamin K sources that you can add to your daily diet to increase your intake of vitamin K, enabling all of your body’s functions to work effectively.
1. Brussels Sprouts
According to a study about vitamin K , Brussels sprouts are packed with vitamin K and other nutrients. A single Brussels sprouts offer you 42% DV of vitamin K. Also, Brussels sprouts are rich in selenium, which can help in reducing the risk of developing some types of cancers. Besides, they are good for the digestive health and have cholesterol-reducing properties. Including Brussels sprout in your daily diet is a good way to increase your levels of vitamin K and other essential nutrients such as vitamins A and C, magnesium, copper, iron, phosphorus, potassium, fiber, folate, and manganese. So, steam Brussels sprouts and include them in your meals.
This leafy veggie is very nutritious and is also one of the best vitamin K sources. Raw or steamed cabbage can help in treating stomach ulcers, high cholesterol, arthritis, constipation, and weight gain. About 100g serving of chopped cabbage provides 95% DV of vitamin K. Besides, cabbage is also a great source of other essential vitamins and minerals such as vitamins C, B1, B5, B6, E, fiber, calcium, potassium, and magnesium. You can add raw cabbage to your salads or make pickled cabbage mixed with other veggies.
This green veggie is one of the best vitamin K sources and low in calories. Broccoli provides 176% DV of vitamin K for each 100g of serving and 65% DV for a single piece. According to a study, broccoli provides many health benefits such as improving the immune system, bone health, and cardiovascular health, as well as preventing cancers and birth defects. You can make broccoli soup or steamed broccoli to reap all of its health benefits.
4. Spring Onions
When it comes to natural vitamin K sources, you should not skip spring onions. Actually, spring onions are another vitamin K source, providing 259% DV of vitamin K for each 100g serving. Besides, spring onions are also rich in B-complex vitamins such as pyridoxine, niacin, riboflavin, folic acid, and thiamine as well as essential minerals such as calcium, manganese, copper, and iron. You can include spring onions in your soups, stews, salads, or wraps.
They are another one among natural vitamin K sources that you should not look down, but consider consuming more for good. Being packed with nutrients such as zinc, fiber, and iron, prunes are very good for your health. Actually, prunes are also one of the natural vitamin K sources with 100g serving offering 74% DV of vitamin K and 7% DV in a single medium-sized prune. These prunes can serve as a healthy snack to fulfill your vitamin K requirement.
Learn More: A List of 38 Best Foods High in Fiber
6. Pickled Cucumber
If you love pickles, why do not you have pickled cucumber? The fact remains, but it is a great vitamin K source. A 100g serving of pickled cucumber offers 96% DV of vitamin K. In order to get the highest content of vitamin K, you should opt for the low sodium variety.
Carrots are one of the healthiest foods that you should include in your diet. Containing high content of antioxidant beta-carotene, carrots are great for eye heath. Also, carrots are a great vitamin K source when a single carrot provides 10% DV of vitamin K. Moreover, carrots are also high in vitamin A, vitamin C, iron, and calcium. Plus, being high in antioxidants, carrots provide protection against cardiovascular disease and some certain types of cancer.
8. Sun-Dried Tomatoes
Sun-dried tomatoes lose most of their content of water by drying them out in the sun. These dried tomatoes are rich in vitamin K with 100g serving offering 54% DV and 1% DV of vitamin K in a single piece. You can add these tomatoes in your salads, pasta dishes, sauces, pizza, and sandwiches to enhance the flavor and simultaneously increase your intake of vitamin K. There are many different ways to enjoy these tomatoes, so try out a few recipes to find your favorite ways of including these veggies in your routine diet. Besides, they are also rich in lycopene, Vitamins A, C, iron, and calcium.
According to a study about asparagus , this veggie is known for its ability to fight diseases and cancer thanks to its high nutrient content. The best way for you to reap its health benefits is to eat it raw or steamed. A 100g serving of asparagus provides nearly 100% DV of vitamin K. Addition to this, asparagus also has high contents of other nutrients such as vitamins A, C and E, folate, fiber, and chromium. Add some olive oil, and you can get half of your daily intake.
10. Soybean Oil
If you are looking for best vitamin K sources, you should try out soybean oil. Soybeans have a high content of protein as well as vitamin K, and soybean oil is also known for its vitamin K content with 100g serving offering 230% DV of this vitamin. Therefore, you can consider making use of soybean oil for cooking.
11. Ground Cloves
Cloves are added to both savory and sweet recipes. And these cloves are a great source of vitamin K with 7g of ground cloves providing 12% DV of vitamin K. You can easily include them in your diet by using them in many different recipes.
There are other natural vitamin K sources in this entire article. So, keep reading this entire article and then try to include these healthy foods in your routine diet for good.
12. Curry, Cayenne Powder, And Paprika
Chili powder can be used for flavoring soups, stews and other recipes. But many people do not know that it is rich in vitamin K, offering about 132% DV of vitamin K in 100g serving. Also, it has a high content of vitamins C and E. Apart from chili powder, other spices that are also rich in vitamin K are curry powder, paprika, and cayenne.
Celery is a flavorful veggie that can be easily added to a healthy snack. Celery is known for its high contents of vitamins, minerals, and antioxidants. Also, celery is a great source of vitamin K when 100g serving of celery provides 37% DV of vitamin K. Moreover, celery is also rich in potassium, folate, calcium, vitamin A, as well as vitamin C. Just containing 6 calories per stalk; you can feel free to enjoy celery without needing to worry about your weight.
One of the most commonly-used leafy vegetables, spinach, is another great food source of vitamin K. According to a study, a single serving of spinach provides 888.48 mcg of vitamin K. Whether raw or cooked; spinach offers many vitamins, minerals and antioxidants such as Vitamins C and K, iron, and calcium. Besides, this bright green leafy veggie is also a great source of beta-carotene, which may be good for vision, skin, bones, and immune system. To add more spinach to your routine diet, you can use it as the base for your salads or a topping on your pizza, sauté it with garlic and olive oil or cook in your pasta sauce.
Kale is known as one of the best vitamin K sources food on the planet. According to a research about the nutrition of kale , this dark green leafy veggie is a powerhouse of many essential vitamins, minerals, and antioxidants such as vitamins A, C, K, calcium, omega-3s, and iron. However, to reap all of its health benefits, you should consume well-cooked kale rather than its raw form. One cup of chopped kale offers about 700% DV of vitamin K.
16. Dried Herbs
Dried herbs can be used for many medical purposes and they are packed with many essential vitamins including vitamin K. Dried basil, thyme, sage, coriander, oregano, marjoram, and parsley are some great options for you to include in your diet for boosting your vitamin K intake. Dried basil and thyme provide 64% DV in one tablespoon serving while dried coriander, oregano, and marjoram provide 13% DV in one tablespoon serving.
17. Fish Oils
Other best vitamin K sources that you should know must include fish oils. Almost all types of fish oils are great vitamin K sources. Addition to this, these fish oils also contain a high content of omega-3 fatty acids. Therefore, you should include both fish and fish oils in your daily diet for a better health.
Lettuce may be the most popular vitamin K source in American diets. Besides, lettuce is also rich in proteins, vitamin A, and potassium, so it can help cure insomnia. You can find it available at grocery stores and salad bars in different varieties, including romaine, iceberg, green leaf, as well as bibb.
19. Collard Greens And Turnip Greens
Collard greens and turnip greens are commonly used in many countries in the world. Both of greens are rich in calcium that helps in strengthening bones, and they also contain a high content of vitamin K. It is advised not to boil these cruciferous veggies for longer than 5 minutes because they will lose most of their nutrients.
To increase your intake of vitamin K, pile your sausage or hot dog high with sauerkraut. Aside from vitamin K, you will also get a punch of protein. You can find sauerkraut at many local eateries. Actually, this is another one on the list of best vitamin K sources food that you should consider consuming more for good.
Edamame is commonly used in Japanese cuisine. Simply, it is soybeans coming in pods. They make for a crunchy snack for you when you add some pepper and light salt.
Pumpkin is also another one among natural vitamin K sources food, so save it for the fall weather as well as Halloween. There are a lot of recipe ideas out there for canned pumpkin, and you can try out one of them right now.
Blackberries are abundant in vitamins and minerals such as vitamin C, vitamin K, copper, and manganese. A cup of blackberries provides about 36% of the daily requirement of Vitamin K for an average adult.
Do you want to know other best vitamin K sources that you can include in your routine diet? If your answer is “yes”, continue to read this entire article and then consider consuming one or more of these vitamin K-rich foods as soon as possible.
Blueberries are also a healthy food that you should add to your daily diet. According to a study about blueberry nutrition , these blueberries are rich in fiber, iron, potassium, zinc, copper, and powerful antioxidants. To increase your intake of vitamin K, add a cup of blueberries to your daily diet and you will fulfill 36% of your recommended daily value. Other simple serving ideas for you are to add blueberries to salads, yogurt or oatmeal for a flavor and healthy snack.
When it comes to best vitamin K sources food, you should not skip the fact that plums also have a high content of vitamin K. According to a study, a serving of plums provides 248g of vitamin K.
26. Swiss Chard
Containing many essential vitamins and minerals and powerful antioxidants, Swiss chard provides 8738mcg of vitamin K in one single serving. Actually, Swiss chard is a great substitute for spinach.
Cauliflower can help in keeping the digestive system healthy, preventing obesity, arthritis, as well as other diseases. The content of glucoraphanin found in cauliflower can help prevent you from developing stomach cancer and ulcer. Actually, cauliflower is known as one of the best vitamin K sources food that you should consider adding to your routine diet for good.
A ½ cup serving of sliced okra provides 34mcg of vitamin K or about 43% of your recommended requirement per day. If you do not know how to include this vegetable in your routine diet, try serving it with corn, tomato soup, rice or shrimp . Actually, okra is one of the great vitamin K sources food that you should not look down, but consider consuming more for increasing your intake of vitamin K through diet.
29. Dried Sage
Many people in the world use dried sage to spice up their cooking, but many people do not know about health benefits they can offer. Actually, dried sage is an excellent source of vitamin K, with 1 tbsp. of dried sage offering about 43% of your daily recommended intake. You can add more dried sage to your meals for reaping all of its benefits.
30. Vitamin K Supplements
Multivitamin supplements are the last one on the list of natural vitamin K sources food that we want to mention in this article and want all of our readers to know. Just remember to consult with your doctor about your proper dosage and use, even in case you buy these supplements over the counter.
Vitamin K deficiency can increase the chance of uncontrolled bleeding. Actually, this deficiency is so rare in adults and common in newborn babies. You can get enough vitamin K from your diet, and the best way is to increase the intake of foods that have a high content of vitamin K.
However, remember that consuming lots of vitamin K-rich foods in one setting will not good for your body. Your body cannot absorb the large amount of vitamin K from foods and will flush it out quickly. Also, do not take vitamin K supplements before consulting your doctor. Try to include vitamin K- rich foods in your diet for reaping all of its health benefits.
Check also: 24 Foods that Increase Height Fast and Naturally
After reading this article about the list of top 30 vitamin K sources food and functions, we hope that you can spend time reading another article that reveals some of the healthy foods to increase blood platelets count – 35 Foods To Increase Blood Platelets Count Instantly & Naturally. Actually, vitamin K is known as an essential nutrient that helps increase blood platelets count effectively. So, if you want to boost up low blood platelet count through diet, keep your eyes on this recommended article and then try to add these foods to your daily diet as soon as possible.
After reading this article, we hope you and our other readers of AllRemedies.com can try to add some of the vitamin K-rich foods to your daily diet as soon as possible, especially if you are deficient in vitamin K. If you think that this article is helpful for people around you who are prone to vitamin K deficiency, remember to share this article with them as soon as possible. Finally, if you are aware of any other vitamin K sources food, share them with other readers by leaving your comments in the comment box below.