Although Vitamin K may not be the most well-known among vitamins, it does serve an important role. The main attribute of Vitamin K is its ability to help the blood clot properly. The very name of the vitamin itself is derived from the German word for blood clotting, koagulation.
Vitamin K is commonly given to newborns who are more likely to suffer from uncontrolled bleeding compared to healthy adults. Vitamin K is also considered a treatment for those who have overdosed on the blood thinner Caumadin.
For adults, the need for Vitamin K becomes even more important if they suffer from Crohn’s disease, have active celiac disease, are malnourished, take drugs that counteract the proper absorption of Vitamin K, or if they consume large amounts of alcohol. In such cases, Vitamin K supplements may be recommended. However, for most people simply including foods with Vitamin K in your diet is the best answer.
In addition to helping the blood clot, Vitamin K also helps to build and maintain healthy bones in the body. It should be known that Vitamin K is not a single element, but rather a group of compounds that includes Vitamin K1 and K2.
What follows are 10 foods that are high in Vitamin K:
Keep in mind that if you are on blood thinning medication, you will need to talk to your doctor about the intake of Vitamin K and how it affects your medication. Plus, the body only absorbs so much Vitamin K per day, so try to spread out the foods loaded with Vitamin K over several days and not try to eat them all at once.
Asparagus – 72mcg for ½ cup
You can get about half the recommended daily intake of Vitamin K with four spears of asparagus plus a little olive oil. Asparagus is a healthy vegetable that does offer plenty of vitamins and minerals, but it is arguably best for it being a source of Vitamin K.
Broccoli – 85mcg for ½ cup
Broccoli is a vegetable that does not have the strongest reputation as being tasty, especially for kids. However, broccoli and cheese is a popular combination, providing plenty of Vitamin K along with the benefits of dairy products such as milk.
Another way to serve broccoli is with a tablespoon of canola or olive oil that is added when being cooked. The oil will boost the amount of Vitamin K by about 10mcg.
Brussels Sprouts – 150mcg for ½ cup
Admittedly, brussels sprouts are not the favorite among many children. Plus, you can get considerably more Vitamin K out of some other selections on this list. But that’s no reason to pass up on brussels sprouts. When mixed into different recipes such as Sriracha aioli, they can be quite tasty.
Collard Greens – 520mcg for ½ cup
Collard greens are a favorite, especially in parts of the country in which the plant grows considerably. You can receive plenty of Vitamin K when consuming collard greens regularly. In addition, there are some studies that have linked low amounts of Vitamin K to the development of osteoporosis, although more information is needed.
Kale – 565mcg for ½ cup
One of the best-known foods that contains Vitamin K, kale is considered a superfood because of all the other helpful elements that it contains. You’ll find healthy amounts of vitamins and minerals, including calcium, folate, and potassium.
If you are consuming kale regularly, then you are receiving a solid amount of Vitamin K for the day.
Lettuce – 60mcg for 1 cup of Romaine
Different types of lettuce have different amounts of Vitamin K. But romaine lettuce is quite common and offers a significant amount of the desired vitamin. Because lettuce is quite commonly used in salads, on hamburgers, sandwiches, and more, it is arguably the most common source of Vitamin K for most people.
You can choose romaine lettuce, but iceberg, bibb, and green leaf also contains Vitamin K as well. You can mix it up with other vegetables that also contain Vitamin K.
Sauerkraut – 56mcg for ½ cup
Sauerkraut is a popular choice for garnishing hot dogs. And it offers plenty of Vitamin K as well. In addition, Sauerkraut is loaded with protein, making it a great combo with meats such as hot dogs. You can find sauerkraut in many grocery stores and retail shops that serve foods.
Soybeans – 43mcg for ½ cup
Although Vitamin K2 is more commonly found in fermented foods such as cheeses or foods that are animal-based, it can be found in soybeans. This includes soybean oil which also contains Vitamin K2. Soybeans are a popular addition to many meals, often taking the place of certain fast foods for those who are concerned about their fat intake.
Spinach – 444mcg for ½ cup
Another potent source of Vitamin K, spinach is definitely a superfood given that it also contains plenty of magnesium, iron, folate, and Vitamins A, B, and E. If the spinach you consume is cooked, it will contain about three times the amount of Vitamin K compared to its raw state. However, even a single cup of raw spinach is enough to provide you with the recommended daily amount of Vitamin K per day.
Turnip Greens – 425mcg for ½ cup
If you live in the southeastern US, you are probably familiar with turnip greens. It is one of the more popular side dishes in that region of the country. The greens refer to the upper part of the turnip plant while the lower part is considered the turnip itself.
In addition to having healthy amounts of Vitamin K, turnip greens are also a strong source of calcium which can help strengthen bones. Other foods that contain a smaller amount of Vitamin K include blueberries, edamame, pickles, pine nuts, and pumpkins. Keep in mind that you can augment your daily diet with one or more of the choices above.
Remember that leafy green vegetables are the best source of Vitamin K. So, you can vary your selection on a daily basis and not just consume the same thing all the time which can become quite boring.
Photos from flickr: Asparagus (photo by rainy city), Fresh Broccoli (photo by liz west), Brussels Sprouts (photo by John Sullivan), Collard Greens (photo by Chris Hsia), Kale (photo by Clyde Robinson), Sauerkraut (photo by FoodCraftLab), Soybeans (photo by Toshiyuki IMAI), Turnip Greens (photo by BigOakFlickr)
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