Vitamin K foods contain fat-soluble vitamins that play a vital role in proper bodily functions, including blood clotting, bone metabolism, and cardiovascular health. Incorporating vitamin K food items in your diet is crucial in maintaining optimal health and preventing deficiencies. You may think of vitamin K as a single vitamin, but it is made up of two categories: vitamin K1, also known as phylloquinone and vitamin K2, also known as menaquinone. Here is the comprehensive list of 20 top vitamin K food items and their benefits.
Also read: 15 Top Vitamin E Rich Foods For Healthier You
List of Top 20 Vitamin K Food Items
Here’s a table summarising the list of vitamin K food items that you must include in your diet.
| S.No | Food | Serving Size | Vitamin K Content (mcg) |
|---|---|---|---|
| 1. | Olive oil | 1 tablespoon | 8 |
| 2. | Collard greens | ½ cup | 530 |
| 3. | Boiled turnip greens | ½ cup | 426 |
| 4. | Raw spinach | ½ cup | 72.5 |
| 5. | Raw kale | ½ cup | 57 |
| 6. | Cooked broccoli | ½ cup | 110 |
| 7. | Dry roasted cashews | ½ cup | 80 |
| 8. | Roasted soybeans | 1/2 cup | 43 |
| 9. | Soybean oil | 1 tablespoon | 25 |
| 10. | Prepared frozen edamame | 1/2 cup | 21 |
| 11. | Canned pumpkin | 1/2 cup | 20 |
| 12. | Carrot juice | 1/2 cup | 19 |
| 13. | Raw okra | 1/2 cup | 16 |
| 14. | Dried pine nuts | 1 ounce | 15 |
| 15. | Blueberries | 1/2 cup | 14 |
| 16. | Pomegranate juice | 1/2 cup | 13 |
| 17. | Roasted chicken breast | 3 ounces | 13 |
| 18. | Grapes | 1/2 cup | 11 |
| 19. | Canola oil | 1 tablespoon | 10 |
| 20. | Natto | 3 ounces | 850 |
Also read: List Of Top 15 Vitamin B7 Foods: The Ultimate Guide
Kale
Kale is a green leafy vegetable rich in antioxidants, vitamins A and C, calcium, potassium and fibre, and several nutrients. In addition, kale supports bone health, helps in blood clotting, and reduces the risk of heart disease.
Carrot
Carrots are known to contain good amounts of beta-carotene and vitamin A. In addition, carrots are also filled with a great amount of vitamin K. They support eye health and boost immune function.
Grapes
Grapes are filled with vitamin K and copper. The antioxidants and vitamin K in the grapes support heart health and blood clotting, improve bone health and may improve cognitive function.
Spinach
If you’re looking to increase your vitamin K intake, then you need to incorporate spinach into your diet in the form of smoothies, salads, and sandwiches. In addition, spinach contains iron and antioxidants, supports eye health and may reduce the risk of chronic diseases.
Canned Pumpkin
Pumpkin is a versatile and incredibly healthy vegetable. It is rich in antioxidants and vitamins, including vitamin K; it supports eye health and may boost immune function.
Canola Oil
Canola oil is extremely healthy and safe to use. It is known to lower LDL cholesterol and may reduce heart-related diseases. Additionally, it is low in saturated fats, supports heart health, and may reduce inflammation.
Soyabean Oil
This is one of the healthiest oil options available. It contains omega-3 fatty acids and vitamin K in a good amount. Therefore, it supports heart health and may improve skin and hair health.
Pomegranate Juice
It is high in fibre, folate, vitamin K, vitamin E, vitamin B6, and potassium. It is also rich in antioxidants, supports heart health, and may reduce inflammation.
Roasted Chicken Breast
Roasted chicken breast is high in protein and vitamin K2. It can be the best substitute for red meat and supports muscle growth and repair.
Recommended Daily Intake of Vitamin K
Here’s a table showing the recommended daily intake of vitamin K for women and men, according to the National Institutes of Health (NIH).
| Gender | Recommended Daily Intake (mcg) |
|---|---|
| Women | 122 |
| Men | 138 |
Also read: Top 15 List Of Vitamin B3 Foods You Must Know
Benefits of Including Vitamin K Foods In Your Diet
There are two kinds of vitamin K: vitamin K1 and vitamin K2. Do you know that both vitamins work the same way for our bodies? Here are a few of the benefits of including vitamin K-rich food sources in your diet.
- Strengthens Bone Health: Including vitamin K-rich foods is a great way to fulfil your daily vitamin K requirements. Moreover, vitamin K works with calcium and vitamin D to strengthen bone health and reduce the risk of osteoporosis.
- Regulates Blood Clotting: Vitamin K is essential in blood clotting and keeps your blood from getting thick.
- Prevents Calcium Buildup: Vitamin K clears calcium deposits from the blood vessels. In addition, it helps reduce the risks related to high blood pressure and kidney diseases.
Concluding Thoughts
To sum up, Vitamin K foods are quite beneficial as they can provide numerous health benefits, including stronger bones, improved heart health, enhanced immune function, and better digestion. From plant-based food items to animal-based food items, there are plenty of options to choose from. Additionally, vitamin K helps maintain a balanced diet and ensures you’re getting all the essential nutrients your body needs for optimal health and well-being.
Also read: List Of Top 15 Vitamin D3 Foods: A Complete Guide
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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