Vitamin K is a fat-soluble Vitamin that plays a pivotal role in blood clotting, bone health, and maintaining overall well-being. It exists in two primary forms: Vitamin K1 (phylloquinone), primarily found in leafy green vegetables, and Vitamin K2 (menaquinone), often produced by gut bacteria and found in animal-based and fermented foods. In this article, we will delve into the world of Vitamin K to get details about 20 Vitamin K rich foods that should be on your radar for optimal health. The daily intake of Vitamin K for an adult is approximately 120 mcg (mcg means microgram that is 1000 times smaller than mg aka milligram). Although Vitamin K deficiency is rare, these excellent Vitamin k rich foods can very easily help you to fulfil your daily requirement. Let’s get started without further wasting time.
As we already mentioned, leafy green vegetables are some of the best Vitamin K rich foods. Kale is one of them. A one-cup serving of cooked kale provides 886% of the daily recommended intake of Vitamin K1 which is an insane amount but don’t be surprised because almost all leafy greens are packed with that huge amount of this Vitamin. By the way, this superfood called kale is also pretty rich in Vitamin A and C along with few minerals.
Nattō is a Japanese dish made from fermented soybeans and is easily one of the greatest Vitamin K rich foods. Unlike leafy greens, it is packed with Vitamin K2. A three-ounce serving offers 920% of the daily recommended intake of Vitamin K. It is undoubtedly the highest source of Vitamin K2.
Parsley is a flavorful herb that is very commonly used to enhance the flavour and nutrition of various dishes in southern Asia in the winter. It is also used to garnish foods to make them look attractive and aromatic. Parsley is also extraordinarily rich in Vitamin K. A One-cup serving of parsley provides 1230% of the recommended daily intake. This herb is also rich source of Vitamin A and C.
Collard greens are a staple in Southern cuisine and are a superb source of Vitamin C, Calcium and few other nutrients that are beneficial for our health. And just like kale and other leafy greens, it also offers a massive amount of Vitamin K. A one-cup serving of cooked collard greens offers 644% of the daily recommended intake. That’s why, it’s another great addition in our list of Vitamin K rich foods.
Spinach is known for its various health benefits and a decent protein rich vegan source. Just like kale and collard greens, it is also one of the best Vitamin k rich foods as a one-cup serving of cooked spinach provides 402% of the daily recommended intake.
Turnip greens are not only one of the best Vitamin K rich foods but also one of the highest sources of calcium among the leafy green vegetables. A one-cup serving of cooked turnip greens offers over 500% of the daily recommended intake. Moreover, they are also rich in various minerals like phosphorus and magnesium that provides various health benefits.
Just like kale and spinach, Swiss chard is another powerhouse of various nutrients including manganese, folate, copper, choline, magnesium, potassium, Vitamins E, K, B2 and B6, dietary fiber, and antioxidants. A one-cup serving of cooked Swiss chard provides over 300% of the daily recommended intake which is another excellent amount.
Miso, a fermented soybean paste, is another outstanding source of Vitamin K2. It’s used to flavor soups and stews and provides over 150% of the daily recommended intake in a two-tablespoon serving which certainly makes it one of the best Vitamin K rich foods.
Broccoli is a versatile vegetable that provides a significant amount of Vitamin K1. A one-cup serving of cooked broccoli offers 118% of the daily recommended intake. Broccoli is also very rich in minerals and Vitamins like iron, zinc, Vitamin C etc. Moreover, it’s popular for being a great protein rich food source for vegan diet.
It’s no secret that egg yolks are superfoods that contain tons of nutrients which can benefit our body immensely. One of those nutrients is Vitamin K2. It’s one of the greatest Vitamin K rich foods that can help you to fulfil your Vitamin K2 requirement as one egg yolk contains up to 150% Vitamin K2 of the daily recommended intake.
Brussels sprouts are a cruciferous vegetable rich in Vitamin K1. A one-cup serving of cooked Brussels sprouts provides 117% of the daily recommended intake. They are also rich in Vitamin C and a decent option for vegan protein.
Cabbage is a budget-friendly rich source of Vitamin K1. A one-cup serving of cooked cabbage provides approximately 70% of the daily recommended intake. It’s also rich in Vitamin C, A, fiber, folate, potassium, magnesium and some other essential nutrients.
Asparagus is another nutritious vegetable that contains a considerable amount of Vitamin K1. A one-cup serving of cooked asparagus offers over 60% of the daily recommended intake. It’s also packed with other Vitamins like Vitamin A, E, C etc.
Small and oily fish called sardines are not only great Vitamin K rich foods but also one of the best sources of Omega-3 fatty acids. A three-ounce serving of canned sardines offers around 35% Vitamin K2 of the daily recommended intake. They are also decent sources of high-quality animal protein.
Leeks are a flavorful addition to many dishes and contain quite a good amount of Vitamin K1. A one-cup serving of cooked leeks provides approximately 30% of the daily recommended intake. This vegetable is also rich in folate and several B Vitamins.
Salmon is very popular fatty fish that is known for its high Omega-3 fatty acids content, selenium and high-quality protein. This combination makes it an ideal choice for high-protein diet. But, salmon is also rich in Vitamin K2. A three-ounce serving of cooked salmon offers approximately 30% of the daily recommended intake.
Cauliflower is another cruciferous vegetable that contains decent amount of Vitamin K1. A one-cup serving of cooked cauliflower offers about 20% of the daily recommended intake. Cauliflower is also rich in Vitamin C and moreover, it’s a fat-free and cholesterol-free vegetable with low sodium. Thus, it’s certainly one of the healthiest Vitamin K rich foods.
Green peas are a starchy vegetable that are filled with Vitamin E, C, K, Zinc and other antioxidants. A one-cup serving of cooked green peas offers over 20% Vitamin K1 of the daily recommended intake.
Chicken, particularly dark meat, contains Vitamin K2. A three-ounce serving of cooked chicken thigh provides over 20% of the daily recommended intake. It’s not so much compared to other Vitamin K rich foods in this list but it’s still good enough to crack top 20. Chicken is also one of the best high-quality lean protein sources and we all know that very well, right?
Hard cheeses like Gouda, cheddar, and Swiss also contain Vitamin K2. A one-ounce serving provides approximately 10% of the daily recommended intake.
Vitamin K is a vital nutrient that should not be overlooked in your diet. Its role in blood clotting, bone health, and its potential contributions to heart health, cognitive function, and more make it an essential part of a balanced diet. Incorporating Vitamin K rich foods such as leafy greens, cruciferous vegetables, and fermented products into your meals can help ensure you meet your daily Vitamin K requirements. Whether you’re enjoying a hearty bowl of kale and broccoli salad or savoring a Japanese dish like natto, these foods provide a rich and diverse array of nutrients including more than enough Vitamin K that promote overall health and well-being. Hopefully, you found this article about 20 Vitamin K rich foods helpful enough. If you really did then let us know your valuable thoughts in the comment section down below. Thanks for visiting and appreciating our work.