Foods Rich with Vitamin K: Vitamin K might not be the most well-known vitamin, but it’s incredibly important in keeping your body healthy and strong. It’s so important, in fact, that you can live without it for a long time before the symptoms start to show themselves in more serious ways like internal bleeding or an increased risk of strokes and heart attacks.
If you want to keep your body healthy and happy, check out these 10 great foods that happen to be rich in Vitamin K so you can make sure you get your daily dose.
10 Healthy foods rich in Vitamin K
- Leafy Greens.
- Herbs and Spices.
- Dairy Products.
- Meat, Poultry, and Fish.
1. Leafy Greens
Leafy greens are particularly rich in Vitamin K. Spinach and kale, for example, contain around 1000 mcg per 1 cup cooked serving (that’s a lot!). Cooking these foods can increase their vitamin content by around 10%.
Green peas also contain good amounts of Vitamin K (300 mcg for a half-cup cooked serving). But be careful about going overboard on leafy greens—it’s possible to get too much Vitamin K!
Sunflower seeds, chia seeds, and flaxseeds are all great sources of Vitamin K. Just 1 tablespoon of sunflower seeds provides more than 160% of your daily value (DV).
What’s more, they also provide an excellent source of magnesium, manganese, copper, vitamin B1 (thiamine), phosphorus and dietary fiber. Chia seeds provide a whopping 358% DV of Vitamin K per serving.
While some vegetables, like broccoli and kale, contain a large amount of Vitamin K per serving, they’re also extremely high in fiber.
To get your 1.1 mcg daily value of Vitamin K (which is lower than many other vitamins and minerals), it’s better to stick with spinach and green leafy veggies like collard greens or bok choy.
These hardy legumes come with a whole host of health benefits. Not only are they rich in fiber, but beans also provide Vitamin K, which helps strengthen your bones and fight off inflammation.
Pair them with leafy greens and you’ve got one of our favorite post-workout meals.
Cereals are another good source of Vitamin K, with a 1/2 cup serving providing 607% of your daily needs. Oatmeal and oat bran cereals are especially rich in Vitamin K, but so is cold cereal such as Cream of Wheat (267%), Cheerios (268%), Grape-Nuts (274%) and shredded wheat.
If you’re eating regular cereal like Corn Flakes or Frosted Flakes, a half-cup will still provide over 150% of your daily needs.
Fruits rich in Vitamin K include spinach, broccoli, and sweet potatoes. Fruits with moderate amounts of Vitamin K include kiwi fruit, strawberries, mangoes, apples and pears.
Even dried fruits like raisins or apricots have small amounts of Vitamin K—about 35 milligrams per cup! So if you’re looking for ways to add more greens into your diet without adding pounds along with them, including fruits like these is an easy way to do so.
7. Herbs and Spices
One of the best ways to add flavor and a boost of vitamin K is through herbs and spices. Herbs are high in antioxidants, low in calories, and also have properties that may help lower your risk for cancer. Some of my favorites include thyme, rosemary, basil, oregano, mint and sage.
Spices like cumin and curry are also rich sources of Vitamin K. Remember that whole grains like oats are also good options when looking for healthy sources of Vitamin K.
8. Dairy Products
Consuming dairy products is one of my top choices for getting a healthy dose of Vitamin K. Dairy such as yogurt, milk, and cheese are packed with Vitamin K2 MK-7 (K2), which is a type of Vitamin K that has seven ketone groups attached to it.
Vitamin K1 (found in leafy greens) on its own is known for being great at building bone density and promoting kidney health, but there’s something about Vitamin K2 that takes bone health to an entirely new level.
9. Meat, Poultry, and Fish
Vitamin K can be found in many foods, especially those that are dark green and orange. These include spinach, asparagus, broccoli, kale, Brussels sprouts, romaine lettuce, turnip greens and kidney beans.
Meat from animals like chicken and beef also contain Vitamin K. Eggs also provide a bit of Vitamin K for those who eat them regularly.
Vitamin K can be found in a wide variety of beverages. Try squeezing juice from an orange or adding tomatoes, kale and spinach to your favorite smoothie recipe.
Tea is also a great way to increase your vitamin K intake, especially green tea, which is high in Vitamin C also.
So what’s that about? Vitamin K is a fat-soluble vitamin, meaning your body can store it for future use. Besides helping with blood clotting and protein production, vitamin K is associated with calcium metabolism and bone health.
In fact, research has found it may help prevent against cardiovascular disease, some types of cancer and osteoporosis. The best food sources of vitamin K are leafy greens like spinach, turnip greens, collard greens and kale.