Jeffrey Salazar
Vitamin K is an important addition to a healthy diet. It helps with blood clotting, building strong bones, and regulating blood pressure. Vitamin K is a fat-soluble vitamin that comes in two forms: phylloquinone (vitamin K1) and menaquinone (vitamin K2). The richest sources of vitamin K1 are dark, leafy green vegetables, such as kale, spinach, and collard greens. Vitamin K2, on the other hand, is found in animal foods and fermented plant foods, such as natto, a traditional Japanese dish made from fermented soybeans. While vitamin deficiency is rare, it is important to ensure you are getting enough of this essential vitamin through your diet.
| Characteristics | Values |
|---|---|
| Why add vitamin K to your diet? | Vitamin K is important for blood clotting, bone growth, and heart health. |
| How much vitamin K do you need? | For adults 19 years and older, the adequate intake (AI) is 120 micrograms (mcg) daily for men and 90 mcg for women. |
| What foods are rich in vitamin K? | Dark, leafy green vegetables such as spinach, kale, collard greens, turnip greens, broccoli, Brussels sprouts, cabbage, and lettuce. Other sources include scallions, frozen asparagus, frozen okra, raw watercress, parsley, avocado, prunes, blueberries, grapes, and apples. Soybeans, meat, liver, and cheese are also good sources of vitamin K2. |
| How to get the most out of vitamin K-rich foods? | Eat vitamin K-rich plant foods with butter or oil as vitamin K is fat-soluble and may be better absorbed when combined with fat. |
| Precautions | Vitamin K can interact with certain medications such as warfarin, antibiotics, cholesterol medicines, and weight loss drugs. Consult a doctor or healthcare provider before making any significant changes to your vitamin K intake. |
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What You'll Learn
Eat dark, leafy greens like spinach, kale, and collard greens
Eating dark, leafy greens is a great way to add vitamin K to your diet. Vitamin K is a fat-soluble vitamin, and the main type, phylloquinone (vitamin K1), is found in green leafy vegetables. The best sources of vitamin K1 are dark, leafy greens, with some types providing well over 100% of the daily recommended value in a single serving.
Vitamin K is essential for blood clotting and bone metabolism. It helps make proteins needed for blood clotting, which stops wounds from continuously bleeding so they can heal. It is also involved in the production of proteins in bones, including osteocalcin, which is necessary to prevent the weakening of bones. Studies have shown that higher vitamin K intakes are associated with a lower incidence of hip fractures and low bone density.
Dark, leafy greens that are rich in vitamin K include spinach, kale, and collard greens. Just half a cup (59 grams) of cooked kale provides a good amount of vitamin K. To get the most out of the vitamin K in kale and other plant foods, eat them with butter or oil, as vitamin K may be better absorbed when combined with fat.
In addition to spinach, kale, and collard greens, other vitamin K-rich leafy greens include Swiss chard, lettuce, turnip greens, and beet greens.
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Consume roasted Brussels sprouts and broccoli
Consuming roasted Brussels sprouts and broccoli is an excellent way to add vitamin K to your diet. Brussels sprouts, in particular, are a nutrient-dense food, providing 130% of the daily value of vitamin K per cup. They are also a good source of vitamin C, fibre, and antioxidants. Vitamin K is necessary for blood clotting and bone health, and it may also play a role in preventing osteoporosis.
When it comes to preparing Brussels sprouts, roasting is a great option. Simply cut and clean the sprouts, then toss them in olive oil, salt, and pepper before roasting them in the oven. You can also experiment with different seasonings and flavours to find your favourite way to enjoy them.
Broccoli is another vegetable that is rich in vitamin K. Roasting broccoli is a delicious way to prepare it and can be done easily by tossing florets in olive oil and seasoning before placing them in the oven. Similar to Brussels sprouts, broccoli is also a good source of other nutrients like vitamin C and fibre.
By including roasted Brussels sprouts and broccoli in your meals, you can boost your vitamin K intake. Both vegetables are versatile and can be added to a variety of dishes. For example, you can toss them into a salad, use them as a side dish, or even blend them into a soup.
It's important to note that while vitamin K deficiency in adults is rare, it may occur in certain cases, such as in people taking medications that block vitamin K metabolism or those with conditions affecting nutrient absorption. If you have specific health concerns or are taking medications, it's always a good idea to consult with a healthcare professional before making significant dietary changes.
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Try fermented soybeans, or natto
Natto, a traditional Japanese dish, is made from fermented soybeans and is known to be a rich source of vitamin K. It has a sticky, stringy texture and a nutty flavour, and is often served with cooked rice and toppings such as soy sauce, mustard, and chives. Natto is not only delicious but also provides numerous health benefits due to its high vitamin K content.
Vitamin K plays a crucial role in blood clotting and bone health. Studies have shown that habitual intake of natto is associated with improved bone mineral density and reduced bone loss, especially in elderly men and postmenopausal women. This is primarily due to the presence of vitamin K1 and K2 in natto, which helps prevent osteoporosis and maintain strong bones.
In addition to its benefits for bone health, natto also contains vitamin B6, folate, pantothenic acid, antioxidants, and beneficial plant compounds. The fermentation process of soybeans in natto creates conditions that promote the growth of probiotics, which are beneficial bacteria that improve digestion and support a healthy gut flora.
If you're interested in trying natto, you can find it in most Asian supermarkets or even make it at home. The process involves boiling soybeans, adding the bacteria Bacillus subtilis for fermentation, and then enjoying the nutritious and flavourful dish. However, it is important to note that individuals taking blood-thinning medication or those with thyroid issues should consult their doctor before consuming natto due to its vitamin K content.
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Fatty meats and liver are good sources of vitamin K2
Fatty meats and liver are excellent sources of vitamin K2, although the content varies depending on the animal's diet and may differ between regions or producers. Vitamin K2 is mainly found in animal-based and fermented foods. Rich animal sources include high-fat dairy products from cows, egg yolks, and liver and other organ meats.
Vitamin K2 is essential for numerous aspects of your health, including blood clotting, calcium metabolism, and heart health. Studies have shown that a person's risk of dying from heart disease falls by 9% for every 10 micrograms of vitamin K2 consumed per day. It is also believed that vitamin K2 may be the missing link between diet and several chronic diseases.
Vitamin K2 can be further divided into several subtypes, with MK-4 and MK-7 being the most important. It is involved with the production of matrix Gla proteins (MGP), which help prevent calcification or hardening of heart arteries, a contributor to heart disease. It also activates the calcium-binding actions of two proteins, matrix GLA protein and osteocalcin, which help to build and maintain bones.
Beef liver is one of the most nutritious meat products you can eat, containing your entire daily requirement for nutrients like vitamin A, riboflavin, folate, copper, and vitamin K2. If you are not a fan of organ meats, chicken is a good alternative, with 10 micrograms of vitamin K2 per 100-gram serving.
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Fruits like avocado, prunes, blueberries, and grapes can provide a quick vitamin K burst
While vitamin K is most commonly found in vegetables, especially leafy greens, certain fruits can also provide a quick vitamin K burst. Avocados, prunes, blueberries, and grapes are all good fruit sources of vitamin K. For instance, a cup of sliced avocado can provide up to 50 micrograms of vitamin K, while half a cup of stewed prunes contains about 32 micrograms. Blueberries and grapes offer lower amounts, with 14 micrograms and 11 micrograms per half-cup serving, respectively. Even a small apple can provide up to 5 micrograms of vitamin K.
Vitamin K is an essential nutrient that plays a crucial role in blood clotting, bone growth, and heart health. While vitamin K deficiency is rare, insufficient intake over time may impair blood clotting, weaken bones, and increase the risk of heart disease. Therefore, ensuring adequate vitamin K consumption is important. The recommended daily intake of vitamin K is 90 micrograms for women and 120 micrograms for men.
In addition to the fruits mentioned above, there are several other dietary sources of vitamin K. Leafy green vegetables, such as spinach, kale, and collard greens, are particularly rich in vitamin K. For instance, half a cup of cooked kale provides 561 micrograms of vitamin K, while raw kale offers 250 micrograms in the same serving size. Spinach provides about 75 micrograms of vitamin K per half-cup serving, whether cooked or raw.
Other good sources of vitamin K include beet leaves, carrot juice, pomegranate juice, soybean oil, canola oil, nuts (especially cashews, pine nuts, and mixed nuts), meat, liver, cheese, and certain fermented dishes, such as natto, a Japanese dish made from fermented soybeans.
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Frequently asked questions
Leafy greens such as kale, spinach, collard greens, broccoli, Brussels sprouts, cabbage, and lettuce are great sources of vitamin K. Other good sources include natto (a Japanese dish made from fermented soybeans), meat, liver, cheese, scallions, asparagus, okra, watercress, and fruits like avocado, prunes, blueberries, grapes, and apples.
Vitamin K is important for blood clotting, bone health, and heart health. It helps prevent bleeding after an injury and keeps your blood from getting too thick, which can lead to blood clots. It also works with calcium and vitamin D to build and strengthen bones. Additionally, it may help prevent the hardening of heart arteries, a contributor to heart disease.
The recommended daily intake of vitamin K for adults 19 years and older is 120 micrograms (mcg) for men and 90 mcg for women, with slightly higher recommendations for pregnant or lactating women. However, it's important to consult with a healthcare professional before taking any supplements or making significant dietary changes.
