This blog post will walk you through: vitamin k in foods.
20 Foods High In Vitamin K
Utrient that plays a vital role in blood clotting and bone and heart health. While vitamin K deficiency is rare, less than optimal intake may impair your health over time. Inadequate intake may cause bleeding, weaken your bones and potentially increase your risk of developing heart disease
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Ed To Know About My Diet?
It is most important to eat a healthy, consistent, and balanced diet. Certain foods and dietary supplements have vitamin K. Vitamin K works against warfarin. Contact your provider if there are sudden or big changes in your diet due to illness.
Foods with vitamin K that could affect warfarin are listed on the next 2 pages. Vitamin K can also be found in some nutrition supplements, such as:
Boost ® , Ensure ® , and Slim Fast ®
, , and Certain multiple vitamins and Viactiv ® calcium chews
calcium chews Tobacco, such as cigarettes and chewing tobacco
Talk with your provider if you have questions about vitamin K.
Vitamin K foods
Try and keep the same amount of vitamin K in your diet each day. All foods are okay, but do not make big changes to how much or what you eat.
Very high in vitamin K (more than 800 mcg per serving)
Food Portion Size Kale (frozen, cooked, boiled) 1 cup Spinach (frozen, cooked, boiled) 1 cup Collards (frozen, cooked, boiled) 1 cup Turnip greens (frozen, cooked, boiled) 1 cup
High in vitamin K (400 to 800 mcg per serving)
Food Portion Size Beet greens 1 cup Dandelion greens 1 cup Mustard greens 1 cup
Medium in vitamin K (80 to 400 mcg per serving)
Food Portion Size Spinach (raw, leaf) 1 cup Brussel sprouts 1 cup Broccoli 1 cup Onions (springs or scallions, tops and bulb) 1 cup Lettuce (iceberg) 1 head Lettuce (green leaf) 1 cup Cabbage 1 cup Asparagus 1 cup Endive 1cup Parsley 10 sprigs Okra 1 cup
Tables were adapted from the USDA National Nutrient database for Standard Referenc.
What Do I Need To Know About My Diet?
Try and keep eating what you normally do. Certain foods and dietary supplements have vitamin K. Vitamin K works against warfarin.
If you eat more vitamin K, it can lower your INR. If you eat less vitamin K, it can raise your INR. Contact your provider if there are sudden or big changes in your diet due to illness.
The most common foods with high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce. Foods with vitamin K that could affect warfarin are listed on the next 2 pages. Other foods that could affect warfarin are beef liver or other animal liver products.
Vitamin K can also be found in some nutrition supplements, such as:
Boost ® , Ensure ® , and Slim Fast ®
, , and Certain multiple vitamins and Viactiv ® calcium chews
calcium chews Tobacco, such as cigarettes and chewing tobacco
Talk with your provider if you have questions about vitamin K.
Vitamin K foods
Try and keep the same amount of vitamin K in your diet each day. Check with your provider before making any big changes to your diet. Very high in vitamin K (more than 800 mcg per serving)
Food Portion Size Kale (frozen, cooked, boiled) 1 cup Spinach (frozen, cooked, boiled) 1 cup Collards (frozen, cooked, boiled) 1 cup Turnip greens (frozen, cooked, boiled) 1 cup
High in vitamin K (400 to 800 mcg per serving)
Food Portion Size Beet greens 1 cup Dandelion greens 1 cup Mustard greens 1 cup
Medium in vitamin K (80 to 400 mcg per serving)
Food Portion Size Spinach (raw, leaf) 1 cup Brussel sprouts 1 cup Broccoli 1 cup Onions (springs or scallions, tops and bulb) 1 cup Lettuce (iceberg) 1 head Lettuce (green leaf) 1 cup Cabbage 1 cup Asparagus 1 cup Endive 1cup Parsley 10 sprigs Okra 1 cup
Tables were adapted from the USDA National Nutrient database for Standard Reference.
Why You Need Vitamin K2
However, there is not yet a recommended intake set specifically for vitamin K2. Scientists studying vitamin K2’s effects suggest its benefits come with a daily intake of between 10 and 45 micrograms. Getting vitamin K2 in our diets supports:
Heart Health
Vitamin K breaks down calcium in our bodies, and this effect helps prevent hard deposits (calcium and fatty material) from forming in artery walls.
Smooth and flexible blood vessels ensure healthy circulation, reducing the risk of harmful blood clots and heart disease. Studies show that a person’s risk of dying from heart disease falls by 9% for every 10 micrograms consumed a day, but found no association with K1 intake. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job.
Anticancer Properties
Researchers have found that vitamin K2 may slow or stop cancer cell activity. Other studies show this may improve survival rates and reduce cancer’s recurrence.