20 Foods High In Vitamin K
For this reason, you should make sure to get all the vitamin K your body requires. 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.
Why You Need Vitamin K2
Both vitamins K1 and K2 ensure healthy blood clotting, preventing excessive bleeding and bruising when blood vessels get injured.
However, there is not yet a recommended intake set specifically for vitamin K2. You should get between 90 and 120 micrograms of vitamin K — but this requirement is based on the vitamin K1 needed to prevent bleeding. 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. Strong Bones
Our bodies need calcium to build and maintain bones.
While research is ongoing, studies show a higher K2 intake improves bone density and reduces the risk of bone fractures. 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.
However, these studies have focused on only certain cancers, like liver and prostate, so much more research is neede.
What Is It?
Vitamin K refers to a family of fat-soluble vitamins that the body needs to produce a protein called prothrombin, which promotes blood clotting and regulates bone metabolism.
Benefits
Vitamin K benefits the body in various ways.
Bone health There appears to be a correlation between low intake of vitamin K and osteoporosis. Cognitive health Increased blood levels of vitamin K have been linked with improved episodic memory in older adults. In one study, healthy individuals over the age of 70 years with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance.
This enables the heart to pump blood freely through the body. Mineralization naturally occurs with age, and it is a major risk factor for heart disease. Other sources include vegetable oils and some fruits.
Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” made from fermented soy beans. Here are sample some food sources of vitamin K: 10 sprigs of parsley contains 90 micrograms (mcg)
a 3-ounce serving of natto contains 850 mcg
a half-cup serving of frozen and boiled collard greens contains 530 mcg
one cup of raw spinach contains 145 mcg
1 tablespoon of soybean oil contains 25 mcg
a half-cup serving of grapes contains 11 mcg
a hard-boiled egg contains 4 mcg Most adults in the U.S. Are believed to consume enough vitamin K. Recipe tips These healthy recipes have been developed by a registered dietitian. They can increase your vitamin K intake.
Baked halibut with garlicky kale & toasted cashews Powered-up spinach lasagne Roasted Brussels sprouts with toasted pecans & avocado Spinach-pesto salad Dietary fat enhances the absorption of vitamin K, so a salad of green leaves drizzled olive oil would both provide vitamin K and help the body absorb i.