agrobacter / Getty Images
Vitamin K plays a role in blood clotting and bone health.
Studies also have shown thatvitamin K can keep your heart healthy.
The two main types of dietaryvitamin Kare vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).
agrobacter / Getty Images
They contain chemicals calledglucosinolates, which break down into compounds that are being researched for their potential anticancer effects.
Other vitamin K-rich cruciferous vegetables include:
3.
Tuna
Fatty fish, like tuna, are high in omega-3 fats.
Check the label and choose a no-salt-added version if you monitor your salt intake.
Chicken is also a good source of niacin and selenium.
A 3-ounce serving of cooked ham provides:
7.
Berries
Berries are an excellent source of fiber and disease-fighting antioxidants.
One-half of a medium avocado provides:
9.
Pomegranate Juice
Pomegranate juice is a good source of antioxidants, vitamin K, and potassium.
Some evidence suggests that drinking pomegranate juice can help reduce inflammation and blood pressure.
It may also help reduce muscle damage because of exercise.
One cup of pomegranate juice provides:
10.
A 3-ounce serving of natto provides a whopping 850 micrograms of vitamin K (708% DV).
Other soy foods rich in vitamin K include:
Can I Have Too Much Vitamin K?
As such, no established tolerable upper intake level (UL) for vitamin K exists.
Dry Roasted Cashews
One ounce ofdry-roasted cashewsprovides:
12.
Eggs
Eggs are a good source of protein, choline, and vitamin A.
They also provide a small amount of vitamin K, which can vary depending on the hen’s diet.
Two boiled eggs provide:
13.
Several fruits also contribute to daily vitamin K intake.
These include:
15.
One-half cup contains just 42 calories and provides:
16.
Carrots
Carrots are high inbeta-carotene, a plant pigment that gives vegetables their orange or yellow vibrant color.
The body uses beta-carotene to create vitamin A, which is important for healthy vision.
Green Beans
Green beans are a popular non-starchy vegetable.
They are low in calories while being high in health-promoting nutrients like vitamin K, fiber, and antioxidants.
One cup of cooked green beans provides:
18.
Parsley
In 1 tablespoon of fresh parsley, you’ll get:
19.
Okra
One-half cup of raw okra contains just 16.5 calories and provides:
20.
Consume it in moderation.
Both vitamin K1 and vitamin K2 contribute to your overall vitamin K status.
Leafy greens are the richest source of K1.
Vitamin K2is found in some types of meat and fermented foods.
Gut bacteria also produce small quantities.
Natto provides 345% of the DV.
This may be because its found in animal foods, which naturally contain fats.
This can mean cooking leafy greens in olive oil or adding nuts to a spinach salad.
Avocados are unique because they contain vitamin K1 plus healthy fats to improve absorption.
Who Should Watch Their Vitamin K Intake?
People taking anticoagulant (blood-thinning) medications, including warfarin, should maintain consistent vitamin K intake.
Sudden increases or decreases in vitamin K consumption can interfere with the medication’s effectiveness and impact blood clotting.
If you are taking warfarin, talk with your healthcare provider before making any significant dietary changes.
Summary
Vitamin K is an important nutrient that helps with blood clotting and bone health.
2021;10(16):e020551.
2019;20(4):896. doi:10.3390/ijms20040896
Office of Dietary Supplements.Vitamin K: fact sheet for health professionals.
USDA FoodData Central.Mustard greens, cooked, boiled, drained, without salt.
USDA FoodData Central.Chard, swiss, raw.
USDA FoodData Central.Beet greens, cooked, boiled, drained, without salt.
USDA FoodData Central.Spinach, raw.
USDA FoodData Central.Kale, frozen, cooked, boiled, drained, without salt.
National Cancer Institute.Cancer causes and prevention: risk factors.
USDA WIC Works Resource Center.What do I do with cruciferous vegetables?.
USDA FoodData Central.Collards, fresh, cooked with oil.
USDA FoodData Central.Cabbage, cooked, boiled, drained, without salt.
USDA FoodData Central.Brussels sprouts, cooked, boiled, drained, without salt.
USDA FoodData Central.Broccoli, cooked, boiled, drained, without salt.
American Heart Association.Picking healthy proteins.
USDA FoodData Central.Fish, tuna, white, canned in oil, drained solids.
USDA FoodData Central.Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked.
USDA FoodData Central.Blackberries, raw.
USDA FoodData Central.Blueberries, raw.
USDA FoodData Central.Avocados, raw, all commercial varieties.
Kandylis P, Kokkinomagoulos E.Food applications and potential health benefits of pomegranate and its derivatives.Foods.
2020;9(2):122. doi:10.3390/foods9020122
USDA FoodData Central.Pomegranate juice, bottled.
2022;2022:5863887. doi:10.1155/2022/5863887
USDA FoodData Central.Oil, soybean, salad or cooking.
USDA FoodData Central.Edamame, frozen, prepared.
USDA FoodData Central.Soybeans, mature seeds, roasted, salted.
USDA FoodData Central.Nuts, cashew nuts, dry roasted, without salt added.
USDA FoodData Central.Egg, whole, cooked, hard-boiled.
USDA FoodData Central.Plums, dried (prunes), uncooked.
USDA FoodData Central.Kiwi fruit, raw.
USDA FoodData Central.Grapes, american bang out (slip skin), raw.
USDA FoodData Central.Figs, dried, uncooked.
USDA FoodData Central.Pumpkin, canned, without salt.
American Heart Association.What’s up with carrots?
Let’s root out the truth.
USDA FoodData Central.Carrots, cooked, boiled, drained, with salt.
USDA FoodData Central.Beans, snap, green, cooked, boiled, drained, with salt.
USDA FoodData Central.Parsley, fresh.
USDA FoodData Central.Okra, raw.
USDA FoodData Central.Pepperoni, beef and pork, sliced.
