After writing, foods high in vitamin A, foods high in vitamin C, foods high in vitamin D, and foods high in vitamin E, we are now writing foods high in vitamin K or vitamin K rich foods with their benefits. Vitamin K is one of the most essential vitamins in the body as it performs very important role in blood clotting. Vitamin K is named after a German word, koagulation. Koagulation means blood clotting. Along with that, vitamin K also helps with various other functions of the body. Recent researches have shown that consuming increased amount of vitamin K can help protect one against cancer and heart diseases. So, it is good to increase the consumption of vitamin K in order to fight against these deadly diseases. In this article, we are going to discuss some of the top foods high in Vitamin K. Read the article to know more about Vitamin K and foods high in Vitamin K.
Types of Vitamin K:
Basically there are three types of Vitamin K – K1, K2 and K3. Let’s know more about these vitamins.
- Vitamin K1 – It is a type of vitamin k which is found in plant foods. Plants require Vitamin K1 for the process of photosynthesis. So, you can found a good amount of Vitamin K in plant foods.
- Vitamin K2 – The formation of K2 is a little unique as it is formed through Vitamin K1 and Vitamin K3. It is formed by bacteria and some microorganism. K2 can also be made in our body through conversion process of K1 and K3. You cannot find K2 in plant food unless they are fermented.
- Vitamin K3 – This third type of vitamin K is also known as menadione. There is no proper information about the role that this vitamin plays.
Foods High in Vitamin K:
1.) Kale (531 mcg, 664% DV – Half Cup)
Kale is also one of the top foods high in Vitamin K. You just have to shift kale from the corner of the food from to the middle of the plate. Along with Vitamin K, kale also provides calcium, iron, Vitamin A and C. This is one of richest foods high in Vitamin K as it alone provides 700 per cent of recommended daily value. Consuming one cup of kale provides 531 micrograms of Vitamin K that is 664% of daily value.
2.) Spinach (444 mcg, 555% DV – Half Cup)
Spinach is one of the healthiest foods high in Vitamin K. This is the most nutritious food that you can add to your diet to fulfill the requirement of Vitamin K. Along with Vitamin K, spinach is also rich in antioxidants, calcium, iron, and Vitamin C. Add spinach to your salad. You can also top your pizza with spinach. You can also cook it in your favorite pasta sauce. Half cup of spinach provides 444 micrograms of Vitamin K which is 555% of daily value.
3.) Scallions (207 mcg, 259% DV – 1 Chopped)
You can also try scallions for Vitamin K. Scallions are the spring onions that are rich in minerals and vitamins. They are among the richest sources of Vitamin K. Scallions are also high in Vitamin C, fiber, protein, Vitamin B and C. You can replace yellow and white onions with scallions. One chopped scallions will provide you 207 micrograms of Vitamin K, which is 259 per cent of daily value.
4.) Brussels Sprouts (112 mcg, 140% DV – Full Cup)
Brussels sprouts are packed with vitamins and minerals that help proper functioning of the body. They are rich in potassium, folate, manganese, iron and Vitamin C. The best part Brussels sprouts are they stimulate the process of weight loss. Half cup of Brussels sprouts provides 112 micrograms of vitamin K, which is 140% of daily value.
5.) Cabbage (82 mcg , 101% DV – Half Cup)
You can also go for cabbage in order to fulfill your daily requirement of Vitamin K. This is one of the top foods high in vitamin K. You can consume cabbage in different ways. You can eat it raw, as a salad, or you can cook it or steam it. Consuming steamed cabbage helps maintain the cholesterol level in the body. Along with, it also treats constipation, arthritis and stomach ulcers. Cabbage helps with weight loss as well. Consuming more cabbage will also help improve the intake of fiber, Vitamin C, Vitamin E, magnesium, calcium and potassium. Consuming half cup of chopped of cabbage provides 82 micrograms of vitamin K, which is 101 per cent of daily value.
6.) Broccoli (110 mcg, 138% DV – Half Cup)
Broccoli is one of the best foods high in Vitamin K. This vegetable in itself has a number of benefits. It helps improve the proper functioning of nervous system and also maintains blood pressure. Also, protects eye, bones and heart. Apart from being high in vitamin K, broccoli is also high in Vitamin C, zinc, calcium and potassium. You can consume just half cup of broccoli daily to fill the requirement of Vitamin K. Every half cup of broccoli provides 110 micrograms of Vitamin K that is 138 per cent of daily value.
7.) Asparagus (72 mcg, 90% DV, Half Cup)
This is also one of the richest sources of Vitamin K. The best part about asparagus is that it is packed with anti-aging properties. Also, it prevents Alzheimer’s disease. It also fights against the radicals that cause cancer. Along with it is also packed with other vitamins and minerals that are required for proper functioning of the body. It is also rich in folate, Vitamin C and E. Consuming four spears of asparagus provide 72 micrograms of Vitamin K, which is 90 per cent of daily value.
8.) Dried Fruits (87 mcg, 109% DV – Half Cup)
There are some dried fruits like dates that are quite rich in Vitamin K. If you love the fruits, then it is hard for you to suffer with Vitamin K deficiency. The fruits that are rich in Vitamin K and you should increase in your diet are pears, peaches, currants and figs. It is better to for blueberries as the are richest among all. It contains 109% or Vitamin K in it.
9.) Dried Sage (34 mcg, 43% DV – Half Cup)
Dried sage is also one of the most excellent foods that one can go for in order to fulfill the requirement of Vitamin K. Only a teaspoon of dried sage will provide you sufficient amount of Vitamin K. It is also rich in antioxidants and anti-inflammatory properties. Consuming one tablespoon of dried sage will provide you 34 micrograms of Vitamin K which is 43 per cent of daily value.
10.) Okra (34 mcg, 43% DV – Half Cup)
Okra is also one of the best foods high in Vitamin K. This might seem strange but okra helps your body to get sufficient amount of Vitamin K. Every half cup of okra provides 34 micrograms of Vitamin K which is 43 per cent of daily value.
11.) Kiwi (31 mcg, 39% DV – Half Cup)
Kiwi is one of the tastiest foods high in Vitamin K. kiwi helps thinning blood. This further prevents clotting of blood, as the blood is no more thick to be clogged. This reduces the risk of heart attack as well. Eating a medium-sized kiwi will provide you 31 micrograms of Vitamin K.
12.) Blueberries (29 mcg, 36% DV – Half Cup)
Blueberries are also counted among the top foods high in Vitamin K. Dark color of blueberries shows that it is high in antioxidants. Also, it is packed with other vitamin and minerals that include manganese and Vitamin C. Eating one cup of blueberries provides 29 micrograms of Vitamin K which is 36 per cent of daily value.
13.) Raspberries (9 mcg, 12% DV – Half Cup)
Raspberries are packed with minerals and vitamins. Just include raspberries in your diet and fulfill the daily requirement of Vitamin K. You can take it in your lunch, breakfast or you can also consume it as a snack. Consuming a cup of raspberries provides 9 micrograms of Vitamin K, which is 12 per cent of daily value.
14.) Celery (11 mcg, 15% DV – Half Cup)
Celery is the vegetable that you can use as a healthy snack. It is also one of the top foods high in Vitamin K. Celery is also high in calcium, potassium, anti-oxidants and folic acid. One medium stalk of celery provides 11 micrograms of Vitamin K that is 15 per cent of daily value.
15.) Carrots (8 mcg, 10% DV- 1 Carrot)
You can also try some crunchy carrots for Vitamin K. This is one of the top foods high in Vitamin K. The best part about carrots is that consuming carrots on a daily basis helps improve eyesight. Consuming one medium-sized carrot will provide 8.05 micrograms of Vitamin K, which is 10 per cent of daily value.
16.) Chili Powder (2.32 mcg, 3.5% DV – 1 tbsp)
You can also try some chili powder to for Vitamin K. Chili powder contains a good amount of Vitamin C and A. Also, it is rich in potassium, phosphorus, zinc, calcium, selenium and manganese. You can add chili powder to your food to get the benefits of it. One tablespoon of chili powder provides 2.32 micrograms of Vitamin K, which is 3.5 per cent of daily value.
You have to increase your liking for pickles in order to increase the consumption of Vitamin K. Just add pickle to your diet in order to increase the amount of Vitamin K in your body. What you have to do is go for pickles. You can go for any pickle like sour pickle, dill pickle or sweet pickle. Do not increase the quantity by a tablespoon. One tablespoon is enough.
Herbs are quite rich in Vitamin K. Dried basil is also a very rich source of vitamin k. You can use it whatever way. It depends on you that how would you like to consume that. You can also prepare tea with fresh basil leaves. You can also consume it directly. It is the easiest way to consume it. Other herbs that are rich in Vitamin K are fresh parsley, dried coriander, dried thyme.
Benefits of Vitamin K:
There are a number of benefits of vitamin K in the body. Let’s discuss best of them:
- Blood Clotting – This is one of the most important benefits of vitamin K. Blood clots are generally considered bad. As when the blood clots internally, it can restrict the flow of blood in the body. But, at times you require blood to clot. It is important to clot blood when it is bleeding.
- Bone Health – Basically it is calcium and vitamin D that helps make bones stronger. But vitamin K also helps make bones stronger. People who are suffering with the deficiency of Vitamin K are at higher risk of bone fracture.
- Prevents Cancer – Recent researches have shown that consumption of foods high in Vitamin lowers the risk of cancer. It helps prevent stomach, colon, prostate and nasal cancers by looking after liver.
- Improves Insulin Sensitivity – Vitamin K is also known for improving insulin sensitivity. Also, the consumption of K2 reduces the chances of the development of type 2 diabetes by 20 per cent.
Causes of Vitamin K Deficiency:
Here are the reasons of vitamin K deficiency. However, deficiency of vitamin K is a rare scenario, but at times, you can generate the risk of it:
- If there is some absorption problem with your digestive system or you are suffering with some disease related to it, then you are at higher risk of developing vitamin K deficiency.
- If you are in the habit of drinking alcohol regularly and heavily, then there are increased chances of you suffering with this deficiency.
- There are some drugs that also work as impediments in the way of vitamin absorption. If one is severely malnourished.