Vitamin K is a nutrient that plays a vital role in blood clotting, bone strengthening and keeping the heart healthy. There are two types of Vitamin K namely, K-1 and K-2. Vitamin K-1 is found in a higher number of foods, particularly green vegetables. Vitamin K-2 is found in a few animal sources and some fermented vegetables. Listed below are some Vitamin K rich foods.
Foods Rich in Vitamin K
1. Natto
Natto is a Japanese staple made from fermented soybeans. Its strong flavour and aroma infuse Vitamin K2, protein and fibre into your body. These help build the body, improve digestion and also promote healthy weight loss.
Recommended Serving Size: 100 gm
Vitamin K Content Per 100 gm: 1000 mcg
Other Nutrients:
- Calcium
- Protein
- Fibre
- Mineral
How to include it in your diet?
You can top Nattos with rice or add it to salads, pasta dishes, wraps and sandwiches. It is also chosen as a side dish for your dinners.
2. Kale
Kale is considered as one of the superfood enriched with Vitamin K. It is also packed with other vitamins and minerals including calcium, potassium, and folate.
Recommended Serving Size: 100 gm
Vitamin K Content Per 100 gm: 817 mcg
Other Nutrients:
- Vitamin A, C & B6
- Manganese
- Calcium
- Copper
- Potassium
- Folate
How to include it in your diet?
You can add raw kale to your salads and sandwiches.
3. Broccoli
There are many ways to cook broccoli to boost its Vitamin K content. It is also a rich source of vitamin C that helps strengthen your immune system. It also removes free radicals and toxins from the body to maintain healthy skin and heart.
Recommended Serving Size: 1 Medium cup boiled broccoli
Vitamin K Content Per cup: 220 mcg
Other Nutrients:
- Fibre
- Vitamin A, C & B6
- Potassium
- Protein
How to include it in your diet?
You can boil the broccoli or cook it with canola or olive oil for your meals.
4. Mayonnaise
Mayonnaise is a cholesterol-free variety that offers Vitamin K2 and E to keep your heart and skin healthy. It also acts as an antioxidant that protects your body from free radicals.
Recommended Serving Size: 1 cup whole egg mayonnaise
Vitamin K Content Per Cup: 197 mcg
Other Nutrients:
- Fat and cholesterol
- Sodium
- Vitamin E
- Protein
How to include it in your diet?
Mayonnaise can be used as a spread over a piece of bread for breakfast.
5. Pumpkins
Pumpkin is one of the densest nutrients amongst Vitamin K foods. It is rich in Vitamins yet low on calorie content. Its vitamins help stoke the immune system too.
Recommended Serving Size: ½ cup of canned pumpkin
Vitamin K Content Per ½ cup: 20 mcg
Other Nutrients:
- Vitamin E
- Riboflavin
- Potassium
- Manganese
- Folate
- Pantothenic acid
- Niacin (Vitamin B3)
- Iron
- Phosphorus
How to include it in your diet?
You can mix pumpkin with yoghurt, oatmeal or grain pancake batter. To squeeze out more fibre and nutrients from the ingredient, you can even incorporate it in pasta sauces, smoothies or bread batters.
6. Lamb
This high protein meat is an excellent source of amino acids and Vitamin K. Its selenium and zinc content work together to make various body parts function well.
Recommended Serving Size: 100 gm
Vitamin K Content Per 100 gm: 5.3 mcg
Other Nutrients:
- Amino acid
- Selenium
- Zinc
- Niacin
- Phosphorus
- Iron
How to include it in your diet?
You can take Vitamin K by incorporating lamb chops into your meals.
7. Carrot Juice
Carrot’s rich beta-carotene and Vitamin K help strengthen the vision by protecting the surface of the eye. It also helps boost metabolism and immune system while improving the skin.
Recommended Serving Size: 177 ml (6 ounces)
Vitamin K Content Per 6 Ounces: 28 mcg
Other Nutrients:
- Potassium
- Vitamin A, B-6 & C
- Thiamin
- Beta carotene
How to include it in your diet?
You can add a glass of carrot juice to your breakfast every morning.
8. Asparagus
Green leafy vegetables are the highest sources of Vitamin K. While being healthy and delicious, Asparagus is an excellent infuser of nutrients too.
Recommended Serving Size: ½ cup cooked asparagus
Vitamin K Content Per ½ cup: 72 mcg
Other Nutrients:
- Fibre
- Folate
- Vitamin A, C & E
- Chromium
- Glucose
How to include it in your diet?
To relish the taste of asparagus the most, you can roast it or lightly fry it and then add it to your meals.
9. Beef Liver
Beef liver is an abundant source of iron and Vitamin K, which helps generate energy and aid the transportation of oxygen throughout your body. It is also rich in Vitamin A, which promotes vision and skin health.
Recommended Serving Size: 100 gm
Vitamin K Content Per 100 gm: 3.1 mcg
Other Nutrients:
- Chromium
- Folate
- Fibre
- Pantothenic acid
- Phosphorus
- Vitamin C
How to include it in your diet?
The beef liver can be had occasionally after pan-frying with onions.
10. Turnip Greens
Turnip greens are a part of the cruciferous vegetable family that is packed with disease-fighting phytonutrients. It can lower inflammation and reduce the risk of cancer. Enriched with Vitamin K, it helps lower anaemia, improves skin and hair health. It also reduces blood sugar levels. The absorption of calcium also decreases the risk of osteoporosis, a condition that weakens the bones.
Recommended Serving Size: ½ cup boiled turnip greens
Vitamin K Content Per ½ cup: 426 mcg
Other Nutrients:
- Vitamin A, E, C, B2 & B6
- Folate
- Copper
- Manganese
- Dietary Fibre
- Calcium
- Iron
- Potassium
- Magnesium
- Pantothenic acid
- Phosphorus
How to include it in your diet?
Most people eat turnip greens raw in their salads but you can also boil them to remove any bitterness.
How Much Is Good?
The Recommended Dietary Allowance of a Vitamin is a reflection of how much it should be consumed daily. This index may vary with age, gender and body type. Following are the suggested dosage of the same:
Up to 6 months: 2 mcg per day
7 to 12 months: 2.5 mcg per day
1 to 3 years: 30 mcg per day
4 to 8 years: 55 mcg per day
9 to 13 years: 60 mcg per day
14 to 18 years: 75 mcg per day
Adult women: 90 mcg per day
Adult men: 120 mcg per day
Vitamin K Deficiency
Vitamin K deficiency is quite rare. However, less than optimal intake can hamper your health over time. Some of the common symptoms of Vitamin K deficiency are as follows:
- Easy bruising
- Oozing from nose or gums
- Excessive bleeding from wounds
- Heavy menstrual period
- Blood in urine
Adults are at an increased risk of Vitamin K deficiency. This deficiency can result in conditions like celiac disease, cystic fibrosis, intestinal or biliary tract disorder.
Vitamin K is a functional nutrient that helps in blood clotting and bone metabolism. It can protect you from conditions like osteoporosis, boosts your heart’s health and prevents cancer. The richest source of Vitamin K is leafy vegetables. It is important to incorporate enough of this vitamin in your diet to stay strong and toxin-free.
