Foods Rich in Vitamin K

We’ve all heard of the eye-boosting Vitamin A, immune-boosting Vitamin C, and the heart-smart Vitamin E. Heck, we’ve even heard of the B vitamins, though we might not be quite sure what they do. But Vitamin K is one few people have heard of. Despite that, it’s actually one of the most important of the vitamins!

Vitamin K does A LOT of things for the human body:

  • It protects your heart — Vitamin K2 (one of the three K vitamins) reduces the hardening of your arteries, preventing coronary artery disease and lowering your risk of heart failure. This vitamin helps to prevent calcium from building up on the arterial walls, keeping your blood vessels flexible and working properly.
  • It can prevent cancer –– Like all vitamins, Vitamin K has antioxidant properties that makes it an awesome anti-cancer nutrient. Both Vitamins K1 and K2 can help to slow the growth of cancer cells, and K2 can protect your body against prostate cancer.
  • It plays a role in bone health — Japanese studies have found that Vitamin K2 can reduce the risk of bone fractures, reverse bone loss, increase the building of bone mass, and drastically lower your risk of osteoporosis. This is due to the fact that Vitamin K is needed for your body to absorb calcium into your bones.
  • It can reduce your risk of Alzheimer’s — A lack of Vitamin K2 has been linked to Alzheimer’s and dementia, so adding more of this vitamin to your diet can help to protect your brain against degeneration.
  • It can increase insulin sensitivity –– Considering how prevalent diabetes is in this modern day and age, this is one of the best benefits of Vitamin K. People who consume enough Vitamin K2 have a 20% lower risk of diabetes.

The good thing about Vitamin K is that it’s found in A LOT of different foods. The fat-soluble vitamin is easy to absorb, though you need to make sure to get a lot of healthy fat along with it.

What are the best sources of Vitamin K? Dark, leafy greens definitely top the list, along with yogurt and other dairy products. Below, check out our complete list of the foods rich in Vitamin K

Food

Serving Size

Vitamin K (%)

Fresh Parsley 2 tbsps 153.9
Kale (boiled) 1 cup 1327.6
Spinach (boiled) 1 cup 1110.6
Turnip Greens (boiled) 1 cup 661.7
Swiss Chard (boiled) 1 cup 716
Collard Greens (boiled) 1 cup 880
Romaine Lettuce 2 cups 143.5
Brussel Sprouts (boiled) 1 cup 273.5
Broccoli (steamed) 1 cup 194
Cabbage (boiled) 1 cup 91.7
Asparagus (boiled) 1 cup 114.8
Celery (raw) 1 cup 44.1
Green Beans (boiled) 1 cup 25
Cauliflower (boiled) 1 cup 14
Green Peas (boiled) 1 cup 51.8
Soybeans (cooked) 1 cup 41.3
Pumpkin Seeds .25 cup 22.2
2% Milk 1 cup 12.2
Kidney Beans 1 cup 18.6

Find more information and the nutritional benefits of Vitamin K here…

Most of Vitamin K is produced by bacteria in the large intestine; however, it’s always good to eat a diet rich in Vitamin K. Green vegetables are your best source for Vitamin K. Try Brussels sprouts, spinach, kale, or Swiss chard. These vegetables are packed with Vitamin K and other nutritional vitamins to make sure you’re getting the maximum benefits that nature has to offer.

How much Vitamin K do you need every day?

  • For men (over the age of 19), you should try to get at least 120 micrograms per day
  • For women (over the age of 19), you should try to get at least 90 micrograms per day
  • For teens and children, the daily recommended dose is between 15 and 100 micrograms per day
  • For infants and toddlers, it’s best to stick with 10 to 20 micrograms of Vitamin K per day

Thankfully, it’s fairly easy to get this amount of Vitamin K! All you have to do is add more of the Vitamin K-rich foods listed above, and you’ve got all you need for a healthy body.

 

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