If you’re here then you’ve probably Google’d about: vitamin k products.
20 Foods High In Vitamin K
Utrient that plays a vital role in blood clotting and bone and heart health. For this reason, you should make sure to get all the vitamin K your body requires. A daily value (DV) of 120 mcg should prevent insufficiency in most people.
This article lists 20 foods that provide high amounts of vitamin K. Additionally, it includes 5 lists of vitamin K sources categorized by food grou.
2. Collard Greens
530 mcg per 1/2 cup, boiled In addition to its role in clotting, vitamin K helps in bone growth. Some studies have also linked low vitamin K intake to the development of osteoporosis, which results in fragile bones that can break easily.
To get a healthy dose, try out this vegetarian collard greens recipe.
Foods High In Vitamin K
There are two types of vitamin K: vitamin K-1 and vitamin K-2. Listed below are some of the foods that contain high levels of vitamin K. It is important to note that the levels of vitamin K are measured per 100 grams (g) of food.
Health Benefits Of Vitamin K
Adding more vitamin K-rich foods to the diet may have some protective benefits. One study noted that people who had a higher intake of vitamin K-2 had a reduced risk of cancer. Vitamin K-2 also appears to improve bone quality, which could lead to a reduction in broken bones.
As a 2017 review noted, bone density is not always affected by vitamin K-2 intake, but people who took vitamin supplements that included calcium, vitamin D, and vitamin K-2 were 25 percent less likely to have a bone fracture in their lifetime. Participants who took vitamin K-1 supplements showed improved insulin resistance in one study. Vitamin K may play also play a role in preventing Alzheimer’s disease, as older adults taking vitamin K were found to have improved cognitive abilities and less difficulty recalling memories.
While most dietary guidelines to do not currently differentiate between vitamins K-1 and K-2, it may be best to provide the body with sources of both types. One of the simplest ways to include additional vitamin K-1 into the diet is to eat dark, leafy greens. Vitamin K-2 may be more challenging to incorporate into a healthful diet, as it is found most commonly in meat and animal products.
Healthful gut bacteria produce some vitamin K-2, but the best way to ensure the body gets enough is by eating it. Common sources of vitamin K-2 include meat, liver, and some dairy products. While meat and dairy eaters can often find sources that contain vitamin K-2, vegetarians and vegans may be limited.