Foods rich in vitamin K

You can get vitamin K from vegetables, including green leafy vegetables, and from animal sources, including some dairy products and meats. Here is a list of foods rich in vitamin K.

Vitamin K deficiency is a serious problem and can lead to a variety of health problems. Even taking less than the recommended dose over a long period of time can be harmful to a person's overall health and can lead to problems such as:

• Low bone density
• Heart disease
• Osteoporosis
• Tooth decay
• Easy bleeding or difficulty clotting
• Some types of cancer
• Vascular calcification
• Cognitive impairment

The recommended amount of vitamin K is at least 90 micrograms (mcg) a day for women and at least 120 mcg a day for men. Most people can easily reach this level by adding the foods below to a healthy, balanced diet.

Foods rich in vitamin K

There are two types of vitamin K: vitamin K-1 and vitamin K-2. Vitamin K-1 is more common in foods and is especially abundant in green vegetables and some plants.

 

Vitamin K-2 is found only in a few animal sources and some fermented vegetables, such as natto, a fermented soybean dish.

Here are some foods that are high in vitamin K. It is important to note that vitamin K content is measured per 100 grams (g) of food. Although some herbs, such as basil and thyme, appear to be very high in vitamin K, it is unlikely that a person would use such large amounts when cooking.

Foods rich in vitamin K-1

100 g of the following foods contain high levels of Vitamin K-1:

• Cooked spinach – 540.7 mCg
• Cooked Kale – 418.5 mCg
• Cooked green vegetables – 592.7 mCg
• Cooked green vegetables – 623.2 mCg
• Cooked beet greens – 484 mCg
• Raw Swiss chard – 830 mCg
• Raw dandelion greens – 778.4 mCg
• Cooked turnip greens – 518.9 mCg
• Broccoli – 141.1 mCg
• Cooked cabbage – 108.7 mCg
• Raw arugula – 108.6 mCg
• Dried basil – 1714.5 mCg
• Dried Sage – 1714.5 mCg
• Dried thyme – 1714.5 mCg
• Dried oregano – 621.7 mCg
• Dried oregano – 621.7 mCg
• Fresh parsley – 1640 mCg
• Dried coriander leaves – 1359.5 mCg
• Endives –231 mCg
• Chives – 212.7 mCg
• Raw watercress – 541.9 mCg
• Cooked Brussels sprouts – 193.5 mCg
• Red leaf lettuce – 140.3 mCg
• Green leaf lettuce –126.3 mCg
• Soybean oil – 183.9 mCg
• Mayonnaise – 163 mCg
• Margarine – 101.3 mCg

Foods rich in vitamin K-2

100 g of the following foods contain high levels of vitamin K-2:

• Natto – 939 mcg
• Foie gras – 369 mcg
• Beef liver – 106 mcg
• Turkey sausage – 36.6 mcg
• Chicken – 35.7 mcg
• German sausage – 31.2 mcg
• Salami – 28 mcg
• Pepperoni – 41.7 mcg
• Soft cheese – 506 mcg
• Blue cheese – 440 mcg
• Hard cheese – 282 mcg
• Whole milk – 38.1 mcg
• Bacon – 35 mcg

 

How to add vitamin K to your diet

Although most dietary guidelines do not currently distinguish between vitamin K-1 and K-2, it is best to provide your body with vitamin K sources from both types.

Most people who eat a balanced diet rich in whole fruits and vegetables will likely get enough vitamin K in their diet, especially vitamin K-1. One of the easiest ways to add more vitamin K-1 to your diet is to eat dark green leafy vegetables.

Vitamin K-2 can be more difficult to incorporate into a healthy diet because it is typically found in meat and animal products. Healthy gut bacteria produce some vitamin K-2, but the best way to ensure your body gets enough vitamin K-2 is to eat it. Common sources of vitamin K-2 include meat, liver, and some dairy products.

While meat and dairy eaters can usually find sources of vitamin K-2, vegetarians and vegans may be limited. A Japanese fermented soybean dish called natto is an excellent source of vitamin K-2.