Top Vitamin K Food Sources To Include In Your Diet

A balanced diet contains many types of vitamins and all of them are essential for a healthy body. Among them, Vitamin K is an important nutrient which is a group of fat-soluble vitamins. It plays an important role in blood clotting, bone health, and the metabolism of calcium in the body.

In addition to its role in blood clotting, vitamin K is involved in maintaining bone health. It works together with vitamin D to regulate calcium metabolism and promote the formation and mineralization of bones. Adequate vitamin K levels are important for maintaining bone density and reducing the risk of fractures.

Some research also indicates a potential link between vitamin K and brain health, with studies suggesting it may improve memory and reduce the risk of neurodegenerative diseases.

So as you read above Vitamin K plays a vital role in your body. That’s why it’s not surprising that research suggests taking vitamin K foods may benefit your health in several ways. It exists naturally in foods and can also be consumed through supplements.

This article covers 8 potential benefits of vitamin K food.

Vitamin K1 vs K2

There are two primary forms of vitamin K: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 (Phylloquinone): Also known as phylloquinone, vitamin K1 is the natural form of vitamin K found in plants. It is primarily found in green leafy vegetables such as spinach, kale, broccoli, and parsley. Vitamin K1 is the predominant form of vitamin K in the human diet.

Vitamin K2 (Menaquinone): Vitamin K2 refers to a group of compounds known as menaquinones. It is produced by bacteria in the intestines and is also present in certain animal products and fermented foods. Vitamin K2 is further classified into several subtypes, including menaquinone-4 (MK-4) and menaquinone-7 (MK-7). MK-4 is found in animal products such as meat, eggs, and cheese, while MK-7 is commonly found in fermented foods like natto (fermented soybeans). Other sources of vitamin K2 include liver, butter, and some types of cheese.

Vitamin K Food Sources

There are many dietary sources of both preformed vitamin K (Phylloquinone) and K2 (Menaquinone).

Foods contain vitamin K1

Vitamin K-1, also known as phylloquinone, is a type of vitamin K that is commonly found in various foods. It plays a crucial role in blood clotting and bone health. Here are some foods that are good sources of vitamin K-1:

Leafy green vegetables: Spinach, kale, Swiss chard, collard greens, and parsley are excellent sources of vitamin K-1. These vegetables are not only packed with nutrients but also provide a substantial amount of vitamin K-1 per serving.

Herbs: Fresh herbs like basil, coriander, and sage are good sources of vitamin K-1. Adding these herbs to your dishes can help increase your vitamin K-1 intake.

Cruciferous vegetables: Broccoli, Brussels sprouts, and cabbage contain vitamin K-1. These vegetables are not only rich in fiber but also offer numerous health benefits.

Green peas: Green peas are high in vitamin K-1, as well as other vitamins and minerals. They can be consumed fresh or cooked.

Asparagus: This spring vegetable is not only delicious but also provides vitamin K-1. It can be enjoyed grilled, steamed, or added to various dishes.

Soybean oil: Soybean oil contains vitamin K-1 and is commonly used in cooking and food preparation.

Avocado: Avocado is a nutritious fruit that contains small amounts of vitamin K-1, along with other essential vitamins and healthy fats.

Foods contain vitamin K2

Vitamin K2 is abundantly found in animal-based foods and certain fermented foods. Here are some common food sources of vitamin K2:

Natto: ‘Natto’ is a traditional Japanese food made from fermented soybeans and is one of the richest sources of Vitamin K2. The people of Japan have long considered natto a superfood. They feel that eating it improves blood flow and lowers the risk of heart attack.

Egg yolks: Egg whites are rich in protein and a good source of various nutrients, including vitamin K2. But egg yolk contains different vitamins and minerals, which are very important for the body. It contains vitamins like Vitamin A, Vitamin E, Vitamin K, and Omega 3, which work to boost immunity. Chickens that are pasture-raised have higher levels of vitamin K2 in their eggs.

Cheese: Certain types of cheese, such as Gouda and Edam, contain moderate amounts of vitamin K2. Cheddar and Stilton Cheese contained average to high amounts of menaquinones (vitamin K2).

Fermented soy products: In addition to natto, other fermented soy products such as tempeh and miso also contain some dietary nutrients, including vitamin K2.

Butter and ghee: Ghee is also rich in Vitamin A, Vitamin E and Vitamin K if the source of ghee is milk from grass-fed cows.

What is the daily requirement of Vitamin K?

An adult needs 1 microgram/kg of vitamin K per day, depending on their weight. This thing can be understood in this way if a person’s weight is 60 kg, then he will need 60 mg (1 microgram/ kilogram of body weight) of vitamin K daily.

Conclusion

Vitamin K is a fat-soluble vitamin that comes in two forms. The main type is called phylloquinone, which is found in green leafy vegetables such as collard greens, kale, and spinach.

Vitamin K helps make various proteins that are needed for blood clotting and bone formation. Prothrombin is a vitamin K-dependent protein directly associated with blood clotting.