Looking for High Vitamin K sources? Read this article to know everything about Foods High In Vitamin K ,Health Benefits & Consuming.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that provides protection from several diseases and promotes healthy skin, better growth and a strong immune system. Majorly, green leafy veggies are an excellent source of this vitamin. There are several forms of vitamin K, namely K1 and K2. Deficiency of this vitamin may lead to heavy menstrual bleeding, nose bleeding and bleeding in the urinary tract. In addition, adequate intake of foods containing vitamin K prevents hemorrhaging too. Therefore, it is an indispensable vitamin that supports important body processes and strong blood clotting.
Foods High In Vitamin K :
Sources of Foods High In Vitamin K
Intake of high vitamin K foods is essential for its optimum absorption in the bones. This results in the development of bones.
- Dried fruits
- Vegetables
- Seafood
- Other sources
How Much Vitamin K Should I Consume?
The RDA for vitamin K is as follows:
| Age | Male | Female |
| 0-12 months | 2-2.5 mcg | 2-2.5 mcg |
| 1-3 years | 30 mcg | 30 mcg |
| 4-8 years | 55 mcg | 55 mcg |
| 9-13 years | 60 mcg | 60 mcg |
| 14-18 years | 75 mcg | 75 mcg |
| 19 years & above | 120 mcg | 90 mcg |
*RDA of Vitamin K for Pregnant and lactating women is 90mcg
Health Benefits of Consuming Foods High in Vitamin K
- Improves bone metabolism: Vitamin K plays a vital role for reaping the benefits of Calcium that is responsible for development of bones. Vitamin K reduces the risk of bone fractures and reduces the rate of bone loss in postmenopausal women.
- Treats osteoporosis: Vitamin K2 is one of the most vital nutritional interventions for improving your bone density. It works as the biological “glue” that helps socket calcium and other significant minerals into your bone matrix.
- Prevents internal bleeding: Blood clotting and internal bleeding are co-related. Improved blood clotting will prevent unwanted internal bleeding. Eating foods that contain vitamin K can even clear obstructions like atherosclerosis, mainly related to heart blockage. Vitamin K plays also plays a critical role in the production of prothrombin that helps in the clotting of blood. Lack of the vitamin in your body may result in the irregular functioning of blood coagulation, which results in excess loss of blood.
- Protects from biliary obstruction: Biliary obstruction refers to the dysfunction of the liver due to abnormal blood clotting. Deficiency of vitamin K can be one of the reasons for this. Therefore, a diet rich in vitamin K2 can reduce the risk of diseases such as parenchymal liver disease.
List of Foods High in Vitamin K
Here’s the list of foods high in Vitamin K :
| Foods | Micro-milligrams per serving | %DV |
Vegetables High in Vitamin K(1 cup) | ||
| Spinach | 145 mcg | 181 % |
| Kale | 547 mcg | 684 % |
| Carrots | 16.9 mcg | 21 % |
| Ladyfinger | 138 mcg | 173 % |
| Cabbage | 67.6 mcg | 85 % |
| Broccoli | 92.5 mcg | 116 % |
| Parsley | 984 mcg | 1230 % |
| Green lettuce | 8.2 mcg | 10 % |
Dried Fruits High in Vitamin K | ||
| Prunes | 104 mcg | 129 % |
| Pistachio nuts (100 g) | 13.2 mcg | 17 % |
| Dried figs (149g) | 23.2 mcg | 29 % |
| Dried peaches (160g) | 25.1 mcg | 31 % |
Other sources of Vitamin K(1 tbsp) | ||
| Dried basil | 8.6 mcg | 11 % |
| Chili powder | 7.9 mcg | 10 % |
| Cayenne pepper | 4.2 mcg | 5 % |
| Cloves | 9.2 mcg | 12 % |
| Olive oil | 130 mcg | 163 % |
Non-vegetarian sources | ||
| Egg yolks (1 cup) | 1.7 mcg | 2 % |
| Fish (1 fillet) | 0.4 mcg | |
Vegetables Rich in Vitamin K
1) Spinach: Spinach features in every list of high vitamin K and is vital for maintaining bone health. Vitamin K also upholds the production of osteocalcin, the protein that is crucial for retaining the strength and concentration of bones. The nutrient present in spinach is important for nervous system and keeps it healthy and nourished.
Vitamin K in spinach: 145 mcg per 1 cup
2) Kale: Having a diet rich in Vitamin K provides protection against various cancers. Kale is necessary for an extensive range of body functions that includes normalizing bone health and enhancing blood clotting. Also, improved levels of vitamin K in Kale can treat people suffering from Alzheimer’s disease.
Vitamin K in kale: 547 mcg per 1 cup
3) Carrots: Vitamin K present in carrots help in preventing excess blood thinning and diseases related to it. Benefits of vitamin K goes far beyond blood clotting, it regulates bone mineralization and is even essential for the effective functioning of a protein that promotes cell growth.
4) Ladyfinger: Okra is one of the other vegetables containing Vitamin K that helps in the detoxification of the liver. Moreover, vitamins present in ladyfingers help in treating skin problems, cancers and strokes. Therefore, ladyfingers are considered to be a moderate source of vitamin K.
Lady finger vitamin K: 138 mcg per 1 cup
5) Cabbage: Cabbage is packed with vitamin K and anthocyanins that offer relief to nervous disorders and mental concentration. Moreover, these nutrients thwart nerve damage, cultivating your resistance against Alzheimer’s disease, and several other diseases like dementia. Red cabbage has the highest quantity of vitamin K among all of them.
Vitamin K in cabbage: 67.6 mcg per 1 cup
6) Broccoli: Vitamin K rich broccoli has the ability to fulfill the daily requirement of this vitamin in your body. It can help in repairing bone fractures and even improve the calcium absorption in the bones.
Vitamin K in broccoli: 92.5 mcg per 1 cup
7) Parsley: Being at the top of the list of vitamin K content, parsley majorly promotes bone health. In addition, it treats osteoporosis and promises for better functioning of the system.
Vitamin K in parsley: 984 mcg per 1 cup
8) Lettuce: Green leafy vegetables that contain vitamin k like lettuce helps in improving bone health. It also attacks cancerous cells and boosts metabolism.
Lettuce Vitamin K: 8.2 mcg per 1 cup
Dried Fruits With Vitamin K
9) Prunes: Interestingly, prunes are also a wonderful source of vitamin K. They promote blood coagulation and reduce the risk of deposition of calcium in your artery walls.
Vitamin K in Prunes: 104 mcg per 1 cup
10) Pistachio nuts: Pistachio nuts are considered to have the highest amount of vitamin K among all other nuts. Moreover, these nuts help in thickening of blood for people suffering from blood thinning diseases like warfarin.
Vitamin K in pistachio nuts: 13.2 mcg per 100 g
11) Dried figs: Dried figs are another good source of vitamin K, as they help in promoting strong teeth, sufficient calcium absorption and lessen the loss of calcium in the urinary tract.
Vitamin K in dried figs: 23.2 mcg per 149 g
12) Dried peaches: Dried peaches contain a moderate amount of vitamin K, this amount is adequate in supporting bone growth and skin health. Moreover, the fruit is a good source for boosting metabolism.
Dried peaches vitamin K: 25.1 mcg per 160 g
Other Sources of Vitamin K
13) Dried basil: The herb is an exceptional source of vitamin K, it helps in purifying the blood, prevents internal injuries, bleedings and partially contributes in bone health.
Dried basil vitamin K: 8.6 mcg per 1 tbsp
14) Chili powder: Vitamin K in this spice is surprisingly beneficial for red blood cell formation which results in prevention of dementia and Alzheimer’s disease. Apart from this, it improves cholesterol and blood pressure levels.
Vitamin K in chili powder: 7.9 mcg per 1 tbsp
15) Cayenne powder: Cayenne pepper is famous for its multivitamin benefits. One of the rich source of vitamin K, the spice aides in treating osteoarthritis, acidity and cramps.
Cayenne pepper vitamin K: 4.2 mcg per 1 tbsp
16) Cloves: Cloves are the lesser-known source of vitamin K, as they majorly treat immunity problems and are beneficial to the skin and hair when combined with olive oil.
Cloves vitamin K: 9.2 mcg per 1 tbsp
17) Olive oil: Olive oil being a rich source of vitamin D is also a vital source of vitamin K. It mainly supports bone strengthening, relaxes muscles and treats Alzheimer’s disease. Similarly, it moisturizes skin and adds a glow to it.
Olive oil vitamin K: 130 mcg per 1 tbsp
Non-Vegetarian Sources of Vitamin K
18) Egg yolks: Egg yolks contain vitamin K along with several other fatty acids and vitamins. Mainly, they help in preventing liver diseases and blood coagulation (clotting). Likely, they prevent in hemorrhaging.
Vitamin K in egg yolks: 1.7 mcg per 1 cup
19) Fish: Fishes are another source of vitamin K and they relatively help in reducing the risk of heart diseases, supports bone strength and produces the protein that stimulates blood clotting.
Vitamin K in fish: 0.4 mcg per 1 fillet