Vitamin K Foods: 13 Tasty, Nutritious Options

ByAgkidzone Staff

Updated: Oct 19, 2024

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Vitamin K is essential for overall health, playing a key role in blood clotting and maintaining strong bones. It works closely with vitamin D, enhancing its effectiveness and vice versa. There are two types of vitamin K: K1, primarily found in vegetables, and K2, which is more common in dairy and other animal-based foods. A long-term deficiency in vitamin K can lead to several health problems, including cardiovascular disease, cognitive decline (like dementia), osteoporosis, and tooth decay. Additionally, low levels of this vitamin have been linked to higher risks of prostate, lung, and liver cancers, as well as leukemia, pneumonia, and other infections. Incorporating foods rich in vitamin K helps keep your blood healthy and your bones strong.

Kale and Leafy Greens

Kale, a member of the cruciferous family, is one of the best sources of vitamin K, offering nearly seven times the daily recommended intake (DRI) in just one cup. It’s also packed with vitamins A and C, making it a powerhouse of nutrients. The antioxidants in kale, such as lutein, combat free radical damage and help protect the eyes from light exposure. Other leafy greens like parsley, cooked beet greens, mustard greens, Swiss chard, and spinach also provide more than 100% of the DRI for vitamin K per cup. These greens are easy to add to meals, making it simple to boost your intake of this vital vitamin.

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Natto

Natto is a traditional Japanese dish made from fermented soybeans. Although its taste is an acquired one, it’s loaded with nutrients, including a good amount of vitamin K2. For postmenopausal women, natto is particularly beneficial as it helps maintain bone density and prevent osteoporosis. Just one cup of natto provides about half of the DRI for vitamin K based on a 2,000-calorie diet. Besides vitamin K, it’s also rich in protein and essential minerals like manganese, iron, copper, magnesium, calcium, potassium, zinc, phosphorus, and selenium. Additionally, it contains vitamins B6 and C, folate, riboflavin, and thiamin, offering a comprehensive nutritional profile.

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Brussels Sprouts

Brussels sprouts are another nutritious, low-calorie vegetable from the cruciferous family, and they pack a surprising amount of protein. Half a cup of Brussels sprouts can meet the average daily requirements for both vitamin C and vitamin K. With their impressive vitamin, mineral, and phytonutrient content, they rank among the top 20 most nutritious foods on the Aggregate Nutrient Density Index (ANDI). Their high nutritional value makes them an excellent choice for anyone looking to enhance their diet naturally.

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Broccoli

A cup of raw, chopped broccoli delivers 116% of the DRI for vitamin K on a 2,000-calorie diet. This vegetable is incredibly nutritious, providing vitamins A and C, folate, potassium, and manganese. To retain the most nutrients, it’s best to eat broccoli raw or lightly steamed; prolonged cooking methods like boiling can cause nutrients to leach out. Broccoli’s versatility in meals makes it an easy and effective way to increase vitamin K intake while reaping other health benefits.

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Cabbage

Cabbage is another vitamin K-rich vegetable, with a one-cup serving offering 85% of the DRI. Research shows that cabbage plays an important role in reducing the risk of type 2 diabetes. It’s also loaded with flavonoids and phenols, antioxidants that help lower the risk of cardiovascular disease. Cabbage comes in many varieties, including red and green cabbage, crunchy Napa cabbage, and Bok Choy, a popular option in Asian cuisine. Its versatility in dishes allows for easy incorporation into a balanced diet.

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Scallions

Though scallions (green onions) may not seem like nutrient powerhouses, they do provide a significant amount of vitamin K. Just two tablespoons of chopped scallions offer over 30% of the daily recommended intake. They also contain a moderate amount of vitamin A. Adding scallions to dishes is an effortless way to enhance flavor and boost vitamin K intake without adding many calories. They’re a great option for salads, soups, and garnishes.

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Prunes

Prunes are often associated with their digestive benefits, but they offer more than just keeping you regular. Half a cup of prunes contains 65% of the DRI for vitamin K, along with vitamins A, B6, riboflavin, niacin, potassium, magnesium, copper, and manganese. Research suggests that prunes may help counter bone density loss caused by radiation, and studies on postmenopausal women indicate that regular consumption can prevent osteoporosis-related bone mass loss. Prunes are a convenient snack that provides multiple health benefits in a small serving.

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Fermented Dairy Products

Dairy products are another great source of vitamin K, particularly when they are full-fat. A 2017 study showed that full-fat dairy items contain a significant amount of vitamin K2, making up 90% of the total vitamin K in these foods. In contrast, low-fat or fat-free dairy products like Greek yogurt, regular yogurt, cottage cheese, and cheddar cheese contain much less—only about 20% of the vitamin K found in their full-fat counterparts, such as blue cheese, fresh cheese, soft-ripened cheese, and semi-soft cheese. Choosing full-fat dairy options when possible can enhance your vitamin K intake.

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Asparagus

Asparagus is another excellent source of vitamin K. A serving of four large spears offers around 35% of the DRI, along with a healthy dose of folate and B vitamins. The nutrients and antioxidants in asparagus not only boost cognitive function but also support urinary tract health. Moreover, its dietary fiber content aids in weight loss by promoting fullness and supporting smooth digestion. Asparagus is a nutritious and tasty addition to meals, making it easy to incorporate more vitamin K into your diet.

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Fresh and Dried Basil

Two tablespoons of fresh chopped basil provide 27% of the DRI for vitamin K, while just one tablespoon of dried basil delivers a whopping 96%. Other herbs, such as dried sage, thyme, fresh parsley, and dried cilantro, also contain high levels of vitamin K. Incorporating these herbs into your cooking not only enhances flavor but also increases your intake of this essential vitamin. It’s a simple way to elevate the nutritional value of everyday meals.

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Soybeans

Edamame, or young soybeans, is another food high in vitamin K. One cup of these beans offers 52% of the DRI. Edamame is also packed with other important nutrients, such as folate, vitamin C, thiamin, magnesium, phosphorus, potassium, copper, and manganese. The trace minerals in edamame help maintain electrolyte balance, supporting heart health and digestion. Studies suggest that edamame may also reduce cholesterol levels, lower the risk of breast and prostate cancers, and alleviate menopausal symptoms and bone loss. Including edamame in your diet can provide numerous health benefits.

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Cucumber

One whole cucumber, with the skin on, contains up to 62% of the DRI for vitamin K. This refreshing vegetable is also a good source of vitamin C, potassium, and manganese. Cucumbers are known for their anti-inflammatory properties and digestive health benefits. Their high water and fiber content make them an excellent choice for a low-calorie diet, helping you feel full longer and ensuring your digestive system functions optimally.

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Extra Virgin Olive Oil

Olive oil, often hailed as the “healthiest fat,” offers numerous health benefits, including a boost of vitamin K. One tablespoon provides about 10% of the DRI. Though that might not seem like much, olive oil’s benefits extend far beyond its vitamin K content. It has anti-inflammatory, anti-cancer, and cognitive-enhancing properties. For the best results, olive oil should be eaten raw—drizzling it over salads or pasta is an easy way to enjoy its health perks.

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