The Top 13 Foods High in Vitamin K

The Top 13 Foods High in Vitamin K: Vitamin K is crucial to health. It helps blood clot and strengthens bones. The vitamin and vitamin D work together to boost effectiveness. Vitamin K1 is found mostly in vegetables, and vitamin K2 is in dairy and other animal products.

The Top 13 Foods High in Vitamin K

Long-term vitamin K deficiency can cause cardiovascular disease, cognitive decline, osteoporosis, and tooth decay. Vitamin K deficiency can cause prostate, lung, liver, leukemia, pneumonia, and other infectious diseases. Vitamin K-rich foods strengthen bones and blood.

1. Kale and Leafy Greens

• One cup of this cruciferous green provides nearly seven times the daily recommended intake (DRI) of vitamin K.
• It meets the vitamin A and C DRI more than adequately. Kale antioxidants fight free radical damage.
• Lutein, an antioxidant, protects eyes from light. Parsley, cooked beet greens, sauteed mustard greens, Swiss chard, and spinach also exceed the DRI of vitamin K per cup.

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2. Natto

• This fermented soybean dish from Japan is a taste challenge but contains vitamin K2. For bone density and osteoporosis prevention, postmenopausal women may need more vitamin K.
• Natto provides half the vitamin K DRI on a 2000-calorie diet in one cup. Protein and minerals like manganese, iron, copper, magnesium, calcium, potassium, zinc, phosphorus, and selenium are abundant.
• Folate, riboflavin, thiamin, and vitamins B6 and C are in natto.

3. Brussels Sprouts

• This cruciferous vegetable is healthy and low-calorie. Compared to other vegetables, it has surprisingly high protein. A half-cup of Brussels sprouts provides the daily vitamin C and K needs.
• Brussels sprouts are among the 20 healthiest foods with the highest ANDI scores. Their high vitamin, mineral, and phytonutrient content earned them this honor.

4. Broccoli

• On a 2000-calorie diet, one cup of raw, chopped broccoli provides 116% of the vitamin K DRI. This superfood contains vitamins A, C, folate, potassium, and manganese.
• Raw or lightly steamed broccoli provides the most nutrients. More nutrients leach out when vegetables are boiled longer.

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5. Cabbage

• Cabbage, another vitamin K-rich cruciferous vegetable, provides 85% of the DRI per cup. Cabbage reduces type 2 diabetes risk, according to research.
• Cabbage contains antioxidant flavonoids and phenols that may lower cardiovascular disease risk. Napa cabbage is crunchy, while red and green leafy cabbages are available. In Asian cuisine, bok choy is popular.

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6. Scallions

• Scallions or green onions are high in vitamin K and other nutrients, but not as many as some of the foods on this list.
• A two-tablespoon serving provides over 30% of the daily vitamin K requirement. The vitamin A content is also beneficial.

7. Prunes

• This dried fruit is known for its laxative properties, but it has other uses. A half-cup serving of prunes contains 65% of the DRI for vitamin K, as well as vitamins A, B6, riboflavin, niacin, potassium, magnesium, copper, and manganese.
• Prunes may protect bone density from radiation, according to research.
• Another study on postmenopausal women found that prunes prevented osteoporosis-related bone loss.

8. Fermented Dairy Products

Higher fat content in dairy products usually means more vitamin K. Full-fat dairy products contained 90% of dairy foods’ vitamin K2, according to a 2017 study.

Greek yogurt, yogurt, cottage cheese, and cheddar cheese have 20% or less vitamin K than full-fat blue cheese, fresh cheese, soft-ripened cheese, and semi-soft cheese.

9. Asparagus

• Vitamin K is abundant in asparagus. A serving of four large spears provides 35% of the daily vitamin K, folate, and B vitamins.
• Asparagus contains nutrients and antioxidants that improve cognition and urinary health. It also contains healthy dietary fiber, which can aid weight loss by keeping you full and easing digestion.

10. Fresh and Dried Basil

• Two tablespoons of fresh chopped basil provide 27% of the vitamin K DRI, while one tablespoon of dried basil provides 96%.
• Vitamin K is also found in dried sage, thyme, parsley, cilantro, and parsley.

11. Soybeans

Edamame has 52% of the vitamin K DRI per cup. Young soybeans provide folate, vitamin C, thiamin, magnesium, phosphorus, potassium, copper, and manganese.

Edamame’s trace minerals balance electrolytes and aid digestion and heart health. Edamame may lower cholesterol, breast and prostate cancer risk, menopausal symptoms, and bone loss, according to research.

12. Cucumber

• A cucumber with skin contains 62% of the vitamin K DRI. The vegetable contains vitamin C, manganese, potassium, and manganese.
• Cucumbers reduce inflammation and aid digestion. Their high fiber and water content make them a great low-calorie food. They keep you fuller longer and optimize digestion.

13. Extra Virgin Olive Oil

Recent studies have shown olive oil’s many health benefits. One tablespoon contains 10% of the vitamin K RDI, which may not seem like much, but it has other benefits.

Olive oil is considered the “healthiest fat” due to its anti-inflammatory, anti-cancer, and cognitive-boosting properties. It tastes best raw, so drizzle it over salad or pasta.