Vitamin K Rich Foods, Fruits & Vegetables
Human bodies need vitamin K to prevent blood coagulation and maintain the health of their heart and bones. Inadequate amounts of this vitamin can result in bleeding, delayed blood clotting, lower bone mineral density, heart diseases and even cancer. Consuming vitamin K rich foods is essential to prevent these issues and maintain the expert-recommended intake levels of 90 micrograms (mcg) for women and 120 mcg for men.
Let’s discuss some of the foods in which vitamin K is found.
Vitamin K Rich Food List
Vitamin K is a fat-soluble mineral, and its structure is quite similar to vitamers. Here are its 2 categories along with the respective food items in which they are found.
- Vitamin K1 (Scientific Name: Phylloquinone) - Sources of phylloquinone include dark and leafy vegetables, some fruits and oils.
- Vitamin K2 (Scientific Name: Menaquinone) - Menaquinone is abundantly found in dairy products, eggs, and meat.
Let’s discuss them in detail.
List of Vitamin K Rich Vegetables
1. Spinach
Half a cup of cooked spinach contains nearly 3 times more vitamin K than a raw cup of spinach, that is, 444 mcg. It is also full of magnesium, folate and iron.
2. Broccoli
You can cook broccoli in canola oil or olive oil to increase your vitamin K intake. Alternatively, you can include broccoli in your salad.
3. Kale
One of the superfoods, kale is the king of vitamin K. It also contains vital nutrients like calcium, potassium and folate.
4. Beet Green
A sweeter alternative to kale, beet green is full of antioxidants and phytonutrients. Moreover, it also cooks faster than kale.
5. Brussel Sprouts
You can include it in your salads or roast it in garlic and butter to enhance its taste.
6. Collard Green
Collard green is a power pack of iron, vitamin A and B-6, magnesium, thiamine, niacin, pantothenic acid and choline, besides vitamin K.
7. Mustard Greens
Besides being one of the best vitamin K rich vegetables, mustard green is also rich in calcium, magnesium, phosphorous, zinc, iron, folate, potassium, thiamine (vitamin B1), niacin (vitamin B3) and thiamine (vitamin B1).
8. Swiss Chard
A small serving of cooked Swiss chard is full of vitamin K, C, E and A, calcium, magnesium, copper, zinc, and other minerals.
9. Parsley
Another vegetable to make it to the list of vitamin K rich foods is parsley. Add in your salad to prevent blood clotting and maintain bone health.
10. Cabbage
Be it red, purple, white or green; cabbages are rich in vitamin C, B6 and K, antioxidants like polyphenols and sulphur compounds and folate.
11. Red Leaf Lettuce
It is one of the vitamin K rich vegetables that maintain adequate hydration and is loaded with antioxidants.
12. Asparagus
It is a low-calorie vegetable and an excellent source of nutrients such as folate, phosphorus, potassium and more.
13. Turnip Greens
Turnip greens are one of the foods that contain vitamin K and are the sure-shot antidotes for osteoporosis.
14. Green Beans
A cup of green beans also contains 31 calories, 3.3 grams of sugar and no fat.
15. Green Peas Canned
Green peas are a powerhouse of fibre, proteins, minerals and antioxidants, besides vitamin K.
List of Vitamin K Rich Fruits
Below is the list of vitamin K enriched fruits. Read and find out which fruit has the most vitamin K.
1. Prunes
Only half a cup of prunes are enough to keep your organs hydrated. Also, these vitamin K fruits are rich in iron and potassium and help build bones and muscles. [1]
2. Avocado
A single piece of avocado contains about 20 vitamins and minerals. Eat it raw or make yourself some guacamole.
3. Kiwi
Besides preventing blood coagulation, kiwi protects against asthma and macular degeneration.
4. Berries- Fruits That Contain Vitamin K
- Blackberries (Half cup: 14 mcg and 12% daily value) - Just a cup of raw blackberries provides more than one-third of recommended vitamin K.
- Blueberries (Half cup: 14 mcg and 12% daily value) - Each of these berries contains 85% water. They are low in calories and high in vitamin K and C.
- Red Currants (1 ounce: 3.1 mcg and 3% daily value) - Due to high potassium content, these vitamin K rich fruits help maintain your cardiovascular health.
- Grapes (10 pieces: 3.5 mcg and 3% daily value) - The antioxidants present in both red and green grapes resist chronic diseases. These are one of the most easily available vitamin K fruits in India.
- Pomegranate (Half cup: 14 mcg and 12% daily value) - It is one of the vitamin K rich foods high in fibre, minerals and bioactive plant compounds.
5. Figs
Include a fresh, low-calorie fig into your snack list to maintain your vitamin K intake.
6. Tomatoes
Lycopene, an antioxidant that reduces the risk of heart problems and cancer, is profoundly found in tomatoes. Also, tomatoes contain potassium, folate and vitamin C.
Besides vitamin K fruits and vegetables, let’s discuss 8 vitamin K-enriched oils.
Which Oil Contains Vitamin K?
Though we all avoid oils for health maintenance, some of them have significant nutritional values.
Below is a chart of 8 oils that contain the most vitamin K.
| Name of the Oil | Amount of Vitamin K Per Tablespoon |
|---|---|
| Canola | 10 mcg |
| Olive | 8.1 mcg |
| Sesame | 1.8 mcg |
| Safflower | 1.0 mcg |
| Sunflower | 0.7 mcg |
| Soybean | 3.4 mcg |
| Peanut | 0.1 mcg |
| Corn | 0.3 mcg |
These are a few of the vitamin K foods high in phylloquinone. Now, let’s check out some foods that are high on menaquinone.
Few Other Vitamin K Rich Foods
1. Meats
- Chicken (100 grams: 60 mcg and 50% daily value) - One of the vitamin K rich foods, chicken, helps your heart function optimally. Its high protein content helps build muscle and repair tissues. Also, selenium in chicken boosts your immunity and maintains thyroid secretion and fertility. It also contains other vitamins such as B6 and B12, which take care of DNA synthesis and your central nervous system.
- Beef Liver (100 grams: 106 mcg and 88% daily value) - Beef liver has high vitamin K2 content, which is a proven nutrient to maintain bone health. Several types of research prove that it provides calcium directly to the bones. This significantly keeps calcium away from the arterial walls as the latter may cause calcification, leading to heart diseases.
- Pork (100 grams: 69 mcg and 57% daily value) - Both fresh and processed pork products are high dietary sources of menaquinone.
- Goose Liver (1 tablespoon: 48 mcg and 40% daily value) - According to the Osteoporosis Treatment Advice website, a 3.5 ounce or 100 grams of goose liver paste contains 370 micrograms (mcg) of vitamin K.
2. Fish
Experts at the American Heart Association suggest consuming fish at least twice a week. Fishes like salmon and shrimp are moderate vitamin K sources. However, 3 ounces of light canned tuna in oil provides 37 mcg of vitamin K.
How to Add Vitamin K to Your Diet?
Individuals can visit a dietician or a nutritionist to learn how to increase vitamin K intake in their day-to-day lives if required.
However, here is a table explaining how much vitamin K everybody needs according to his/her age.
| Group | Adequate Amount Per Day |
|---|---|
| Infants (between 0 to 6 months) | 2 mcg |
| Infants (between 7 to 12 months) | 2.5 mcg |
| Children (between 1 to 3 years) | 30 mcg |
| Children (between 4 to 8 years) | 55 mcg |
| Children (between 9 to 13 years) | 60 mcg |
| Girls (between 14 to 18 years) | 75 mcg |
| Boys (between 14 to 18 years) | 75 mcg |
| Women (19 years+) | 90 mcg |
| Pregnant or breastfeeding women (19 years+) | 90 mcg |
| Men (19 years+) | 120 mcg |
Now that you are aware of some of the vitamin K rich foods, you can incorporate them into your diet as per the above table.
Note: It is recommended to seek a professional’s help to add vitamin K to your diet. A novice’s advice may lead to unwanted problems.
Remember, excluding vitamin K food sources from your daily diet can result in uncontrollable bleeding from injuries. Although vitamin K deficiencies are rarely found in adults, they are widely common among newly born babies.
Frequently Asked Questions
How are vitamin K food sources beneficial for the body?
Vitamin K food sources promote blood coagulation, play a vital role in bone development and prevent heart diseases and certain types of cancer.
How much vitamin K is appropriate for a child?
It is important to seek a professional nutritionist’s help to understand how much vitamin K a child requires. However, children between 1 and 3 years need 30 mcg, those between 4 and 8 years 55 mcg and others between 9 and 13 need 60 mcg of vitamin K daily.