Vitamin K is a micronutrient that is required for certain essential functions of the human body. It is a fat-soluble vitamin of which there are two variants, vitamin K1 or phylloquinone and K2 or menaquinone (in addition to K3, which is synthetic).
Vitamin K plays a fundamental role in the blood coagulation process. It is also essential for maintaining good bone health, since it is involved in the necessary absorption of calcium. For all these reasons, it is important to include in a balanced diet. This means we need to eat foods rich in vitamin K in appropriate amounts. This is why oneHOWTO provides our list of fruit, vegetables, meat and more which have a lot of vitamin K.
Leafy vegetables rich in vitamin K
Green leafy vegetables with high concentrations of chlorophyll are one of the main sources of vitamin K. This is one of many reasons they should be included in our diet. Eating leafy greens in salads, stews and side dishes is a good way to ensure we get the recommended doses of vitamin K. These amounts vary depending on the age and sex of each person (usually between 90 and 120 micrograms in adults).
The leafy green vegetables that provide the most vitamin K per 100 grams are:
- Kale: 817mcg/100 gr
- Parsley: 1640 mcg
- Spinach: 483 mcg
- Chard: 380 mcg
- Lettuce: 315 mcg (approx. depending on type)
- Watercress: 540 mcg
Other greens and vegetables rich in vitamin K
Vitamin K is not only present in leafy green vegetables. When preparing your menus, other important sources of the essential vitamin include:
- Broccoli: 102 mcg
- Cauliflower: 57 mcg
- Asparagus: 60-80 mcg
- Green beans: 33 mcg
- Cucumber: 20 mcg
Eating these foods rich in vitamin K will help provide proper blood circulation and the necessary coagulation of blood. Without it, we can suffer from various blood disorders.
Fruits rich in vitamin K
There are certain fruits which are food rich in vitamins K. These include certain red fruits and others which should be eaten on a daily basis. The fruits richest in vitamin K include:
- Kiwi: 40 mcg
- Plums: 26 mcg
- Avocados: 21 mcg
- Pears: 20 mcg
- Blueberries: 15 mcg
- Figs: 15 mcg
Nuts are not usually a food rich in vitamin K. However, we can find it in small amounts in pine nuts, cashews and pistachios.
Vegetable oils rich in vitamin K
The way in which we cook or season different foods can also become an excellent source of vitamin K for the body. The vegetable fats that provide the most amounts are:
- Olive oil: 49–60 mcg (dependent on type of oil)
- Soybean oil: 138 mcg
- Rapeseed oil: 127 mcg
Do meat and fish provide vitamin K?
There are many nutrients provided by the different types of meat. While it depend on the type of meat, they tend to contain essential protein for B vitamins, such as B12. These are more difficult to find in plant-based foods. In general meats do not have a high vitamin K content.There are some exceptions, such as:
- Beef liver: 5 mcg
- Poultry meat: mainly turkey (7 mcg) and chicken (1 mcg)
In terms of fish and shellfish, they do not include significant amounts of this vitamin in their composition. One option to include fish recipes with extra vitamin K on the menu is to season them with vegetable oils or resort to traditional canned fish in oil.
Other foods rich in vitamin K
As we have indicated, there are many foods that can provide us with good sources of vitamin K. Some of these are commonly consumed and others are either less known or less available, depending on where you live. Some other possible sources of vitamin K include fermented and cured foods, such as:
- Cured cheeses: contain approximately 3mcg, depending on the variety. They are one of the few dairy products that contain vitamin K, especially if we are talking about very ‘old’ cheese that has been cured for a long time or those which use vegetable oil.
- Natto: this is a food of Japanese origin made from fermented soybeans. It is an extraordinary source of vitamin K with a contribution of 900 micrograms per 100 grams.
- Sauerkraut: this is traditional fermented cabbage typical of Germany. It is also a food that you should take into account if you need to increase your intake of vitamin K. One serving (100 grams) of saukerkraut or other types of fermented cabbage can contain approximately 13 micrograms of this micronutrient.
If you want to know what vitamins foods contain, we recommend these other OneHOWTO articles on foods rich in vitamin D, foods rich in vitamin B and foods rich in tryptophan.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to Foods Rich in Vitamin K - Fruit, Vegetables and Meat, we recommend you visit our Healthy living category.
- People who suffer from a circulatory disease, especially if they suffer from problems related to coagulation and take medications such as acenocoumarol, should monitor the intake of vitamin K. Their body may require less amounts, so always consult with a doctor if you have any dietary issues and may need to limit foods rich in vitamin K.