THE 18 FOODS RICHEST IN VITAMIN K (NATURAL) - NUTRITION - 2025

Some of the foods richest in vitamin K are dried tomatoes, celery, okra, blueberries, dried sage, kale, cabbage, blackberries, spinach, broccoli, scallions, Brussels sprouts and others that we will mention below.

Vitamin K is a fat-soluble vitamin that plays a fundamental role in blood clotting or in the synthesis of bone (bone) proteins. A vitamin K deficiency can lead to heart disease, bone weakness, tooth decay, and cancer.

Brocilli is rich in vitamin K

Much of the vitamin K in our diet comes from the gut bacteria that we already have, because of this, vitamin K levels can largely depend on the health of your gut.

There are two types of vitamin K that we obtain from our diet; vitamin K1 and vitamin K2. Vitamin K1 is found in vegetables, and vitamin K2 (also called menaquinone) is found in dairy products and produced by bacteria in the gut.

If you want to supplement or add vitamin K to your diet, foods rich in vitamin K2 have been shown to have greater health benefits than sources of K1. There is also a synthetic version, which is vitamin K3, which is not recommended.

Consuming foods rich in vitamin K can support heart health, improve bone density, restore oral health, fight cancer, reduce infections, and other benefits.

The RDA for vitamin K is 120 mcg / day for men and 90mcg / day for women. The daily value is 80 mcg.

Foods Higher in Vitamin K

1- Dried tomatoes

Dried tomatoes are tasty to add to salads, sauces, pasta dishes, sandwiches, and pizzas. There are many ways to enjoy them, so start experimenting to try to find your favorite way to incorporate these healthy greens into your diet.

Dried tomatoes can be soaked and then used in different ways. One cup of sun-dried tomatoes contains 29% of the recommended daily allowance of vitamin K. In addition, they are a great source of lycopene, vitamin A, vitamin C, calcium, and iron.

Serving size: 1 cup, 23.22 micrograms of vitamin K (29% DV), 139 calories

2- Celery

Celery is a vegetable with a well marked flavor, easy to prepare when you want a healthy and quick snack. Celery can be eaten as a snack along with hummus or nut butter. It is also very tasty in salads, especially sweet and sour ones.

A medium stalk of celery provides 15% of the recommended intake of vitamin K, and is also a great source of folate, antioxidants, calcium, and potassium. And at just 6 calories per stem, it can be enjoyed in abundance and without having to worry about calorie intake.

Serving size: 1 medium stalk, 11.72 micrograms Vitamin K (15% DV), 6 calories

3- Okra

A half-cup serving of sliced ​​okra provides 34 micrograms of vitamin K in your diet, or about 43% of the total recommended for the day. If you're not sure how to get more vitamin K from this vegetable, try serving it with tomato soup, corn, rice, or shrimp.

Serving size: 1/2 cup, 34 micrograms vitamin K (43% DV), 19 calories

4- Blueberries

Blueberries are a very healthy food to add to your diet. They are full of fiber, potassium, iron, copper, zinc, and various antioxidants.

To get more vitamin K in your diet, enjoy a cup of blueberries every day and you will get 36% of the recommended daily value. For some ideas, add some blueberries to your yogurt, salad, or oatmeal for a healthy and tasty snack.

Serving size: 1 cup, 28.56 micrograms of vitamin K (36% DV), 84 calories

5- Dried sage

Many people use dried herbs to spice up their cooking from time to time, but not everyone knows about the many health benefits they can provide.

Dried sage is a great source of vitamin K, and one tablespoon provides 43% of the recommended daily allowance. Add dried sage to your kitchen for additional benefits, such as antioxidants and anti-inflammatory agents.

Serving Size: 1 Scoop, 34.29 micrograms Vitamin K (43% DV), 6 Calories

6- Kale

If you're used to seeing kale tucked in the edge of your plate as a garnish, make a switch and give it a place in the center of some of your favorite foods.

One cup of chopped kale provides your body with almost 700% of the total recommended daily dose of vitamin K. It is also rich in other vitamins such as A and C, as well as iron and calcium, being very beneficial contributions to health.

Serving size: 1 cup, 547.39 micrograms Vitamin K (684% DV), 34 calories

7- Cabbage

Raw or steamed cabbage is a food that helps treat high cholesterol, stomach ulcers, arthritis, weight gain, and constipation. One cup of cabbage or chopped cabbage contains 76 micrograms of vitamin K, or almost 100% of the recommended daily value.

Eat more cabbage to improve your intake of vitamin K, as well as vitamin C, fiber, vitamin E, calcium, magnesium, and potassium.

Serving size: 1 cup chopped cabbage, 76 micrograms of vitamin K (95% DV), 22 calories.

8- Blackberries

Rich and dark in color, blackberries contain many antioxidants housed within them. In addition, they are abundant in minerals such as copper and manganese, as well as vitamins such as vitamin C and vitamin K.

One cup of these succulent berries contains 36% of the vitamin K that the average adult should consume per day.

Serving size: 1 cup, 28.51 micrograms of vitamin K (36% DV), 62 calories

9- Spinach

One of the healthiest foods you can add to your diet is spinach. Whether raw or cooked, spinach is a unique source of several vitamins, minerals, and antioxidants, including vitamin C, iron, calcium, and vitamin K.

If you're not sure how to add more spinach to your diet, start by using it as the leafy base for your salads, sauté with olive oil and garlic, adding it as a topping to your pizza, or mash and cook in your favorite pasta sauce..

Serving Size: 1 Cup, 144.87 Micrograms Vitamin K (181% Daily Value), 7 Calories

10- Broccoli

When consumed regularly, broccoli contributes to the health of the nervous system, eyes, heart, bones, blood pressure, and skin. It is also a very powerful food to increase your defenses.

Add more broccoli to your diet in order to help meet your requirements for zinc, calcium, potassium, vitamin C, vitamin K that you need every day. Just half a cup provides more than the recommended daily amount of vitamin K.

Serving size: 1/2 cup, 110.06 micrograms vitamin K (138% DV), 27 calories

11- Chives

Also known as spring onions or leeks, they provide the body with a variety of vitamins and minerals. These include fiber, vitamin C, B vitamins, and vitamin K.

Leeks are also a versatile food, which makes it easy to incorporate into your diet every day. Use them chopped instead of white onions and add them to salads, or tomato soup.

Serving Size: 1 cup minced, 207 micrograms Vitamin K (259% DV), 32 calories

12- Brussels sprouts

A cup of Brussels sprouts contains just over 33 micrograms of vitamin K, which provides 42% of the recommended daily allowance for most adults.

But that's not the only health benefit they bring; Brussels sprouts are also sources of vitamin C, potassium, manganese, folate, and iron.

Serving size: 1 cup, 33.63 micrograms of vitamin K (42% DV), 38 calories

13- Pickles

Pickles contain small amounts of a number of vitamins and minerals. A medium pickle contains 34% of the recommended daily value.

Pickles are also a good source of fiber, and contain a small but useful source of antioxidants like vitamin A and lutein.

Serving size: 1 medium unit, 26.85 micrograms of vitamin K (34% DV), 43 calories.

14- Prunes

If you need to get more vitamin K in your diet, prunes are an important source of this essential vitamin.

A one-cup serving contains 7% of the recommended amount of vitamin K for the day, and you'll also enjoy the benefits of fiber, potassium, calcium, and vitamin A.

Serving size: 1 cup, 5.95 micrograms vitamin K (7% DV), 24 calories

15- chili powder

Use chili powder more often in your kitchen and you will reap the benefits of vitamin A, vitamin C, potassium, phosphorus, calcium, manganese, zinc, and selenium.

If vitamin K is a concern in your diet, chili powder is a great source of it; just one tablespoon of this bright red spice contains 11% of the recommended daily value.

Serving Size: 1 Scoop, 2.32 micrograms Vitamin K (11% DV), 25 Calories

16- Asparagus

There are many reasons to add more asparagus to your diet. It has anti-aging properties, can help prevent Alzheimer's disease, and is rich in antioxidants that protect against free radicals and certain types of cancer.

They are also packed with many of the vitamins and minerals your body needs to stay healthy. These include vitamin A, vitamin C, folate, fiber, vitamin E, and vitamin K.

Serving size: 4 units, 48 ​​micrograms vitamin K (60% DV), 11 calories

17- Carrots

One medium carrot provides more than eight micrograms of vitamin K, enough to help you reach 10% of the recommended daily value.

This same carrot adds just 25 calories to your diet, and the abundance of other vitamins and minerals makes carrots a great food to enjoy on a regular basis.

Serving size: 1 medium, 8.05 micrograms vitamin K (10% DV), 25 calories

18- Raspberries

Raspberries are packed with vitamins and minerals, including vitamin K, so they can be an essential part of your diet every day.

Many other types of berries contain similar benefits, so get in the habit of adding them to a fruit salad or smoothie for breakfast, lunch, or a snack and give your mind and body a nutritional boost.

Serving size: 1 cup, 9.59 micrograms of vitamin K (12% DV), 64 calories.

Where does vitamin K work?

Heart

Vitamin K has been shown to help prevent calcification of the arteries, one of the leading causes of heart attacks. It works by drawing inorganic calcium out of the arteries and not allowing hard plaques to form.

Bones

Vitamin K increases the amount of a specific protein required to maintain calcium in the bones, which reduces the risk of osteoporosis. Some studies on vitamin K have found that high intake of vitamin K can stop bone loss in people with osteoporosis.

Cancer

Vitamin K has been shown to be effective in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. One study even found that high doses of vitamin K helped liver cancer patients stabilize and even improve liver function.

A symptom of its deficiency is excessive bleeding, especially in seemingly minor injuries or when it begins in the nose or gums. Stay healthy by including plenty of foods rich in vitamin K in your diet every day.

References

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2. Lamson DW1, Plaza SM. The anticancer effects of vitamin K. Altern Med Rev. 2003 Aug; 8 (3): 303-18.
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4. Peterson JW, Muzzey KL, Haytowitz D, et al. Phylloquinone (vitamin K1) and dihydrophylloquinone content of fats and oils. J Am Oil Chem Soc 2002; 79: 641-6.
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