Best Foods Rich in Vitamin K: Greens, Meats, and More

What's the Deal with Vitamin K?

Alright, let's start with the basics. Vitamin K isn't just one thing – it's actually a group of vitamins that come in two main flavors: K1 and K2.

• Vitamin K1 (phylloquinone): This is the most common form, and you'll find it hanging out in plant foods, especially those leafy greens your mom always told you to eat.
• Vitamin K2 (menaquinone): This one's a bit trickier to find. It's in some animal products and fermented foods.

Why Your Body Loves Vitamin K

• It's your body's personal EMT: Vitamin K helps your blood clot when you get a cut. Without it, you'd be like a leaky faucet!
• Bone builder extraordinaire: It teams up with calcium to keep your bones strong and sturdy.
• Heart helper: Some studies suggest it might help keep your ticker in top shape.

Benefits of Consuming Vitamin K-Rich Foods

Vitamin K isn't just important for blood clotting – it has a wide range of health benefits. Here's why you should consider adding more vitamin K-rich foods to your diet:

• Blood Clotting Support: Vitamin K is essential for producing proteins that help blood clot. When you get a cut, vitamin K helps your body stop excessive bleeding by promoting clot formation.
• Bone Strength: Vitamin K helps regulate calcium, a critical mineral for bone health. By controlling calcium’s role in the body, vitamin K ensures that bones remain strong and resilient, potentially reducing the risk of fractures and conditions like osteoporosis.
• Heart Health: Research suggests that vitamin K may help manage arterial stiffness, promote better circulation, and potentially lower the risk of cardiovascular diseases by preventing calcium buildup in arteries.
• Anti-inflammatory Benefits: There is growing evidence that vitamin K has anti-inflammatory properties, which can help reduce inflammation in the body, potentially lowering the risk of chronic diseases such as arthritis.

Vitamin K Daily Intake Requirements by Age & Life Stage

Vitamin K requirements vary depending on age, gender, and life stage. Here’s a breakdown of daily recommendations:

• 0–6 months: 2 mcg/day
• 7–12 months: 2.5 mcg/day

• 1–3 years: 30 mcg/day
• 4–8 years: 55 mcg/day

• Women (19 years and older): 90 mcg/day
• Men (19 years and older): 120 mcg/day

Slightly higher intake may be necessary. Consult a healthcare provider for tailored advice.

This breakdown helps ensure that each age group and life stage gets the appropriate amount of vitamin K to support healthy bone development and blood clotting.

Always consult with a pediatrician or healthcare provider before adjusting the vitamin K intake for infants or children or individuals who are pregnant, breastfeeding, or managing a medical condition. Their needs may vary, and excessive intake can have adverse effects.

Plant-Based Sources of Vitamin K1

Let's talk about the best sources of vitamin K1. Spoiler alert: it's time to go green!

Leafy Greens: Packed with Vitamin K1

• Kale: This trendy green isn't just for hipsters. One cup of cooked kale packs a whopping 544% of your daily value (DV)!
• Spinach: Popeye was onto something. A cup of cooked spinach gives you 145 mcg – that's 121% of your DV.
• Collard Greens: Southern comfort food that's actually good for you. Half a cup cooked delivers 386 mcg (322% DV).
• Swiss Chard: This colorful leaf brings 398 mcg per raw leaf (332% DV).
• Mustard Greens: Spice up your life and your vitamin K intake. Half a cup cooked provides 415 mcg (346% DV).

Other Veggie

• Broccoli: Your childhood nemesis is actually a nutrient powerhouse. Half a cup cooked gives you 110 mcg (92% DV).
• Brussels Sprouts: These little cabbage lookalikes pack 109 mcg per half cup cooked (91% DV).
• Green Beans: A classic side dish with benefits – 30 mcg per half cup cooked (25% DV).
• Cabbage: Coleslaw, anyone? A cup of cooked cabbage offers about 108 mcg.

Herbs

• Parsley: Not just a garnish! A quarter cup of fresh parsley has about 246 mcg.
• Basil: This pasta's best friend contains about 325 mcg per quarter cup dried.
• Thyme: A little goes a long way – just a teaspoon of dried thyme has about 28 mcg.

Fruits

• Kiwi: This fuzzy fruit brings 28 mcg per medium fruit (23% DV).
• Avocado: Your toast's favorite topping has 21 mcg per half fruit (18% DV).
• Prunes: Nature's candy with 28 mcg per 5 prunes (24% DV).

Oils

• Soybean Oil: A tablespoon contains 25 mcg (21% DV).
• Olive Oil: Not as high as soybean, but still a healthy choice with some vitamin K.

Vitamin K2: Found in Animals and Fermented Foods

Now let's explore the world of vitamin K2. It's a bit harder to find, but worth seeking out!

Fermented Foods

• Natto: This fermented soybean dish is the undisputed champ of vitamin K2. One ounce packs a punch with 313 mcg (261% DV)!

Animal Products

• Liver: Beef liver brings 72 mcg per slice (60% DV), while goose liver paste offers 369 mcg per 100 grams.
• Meat: Pork chops offer 59 mcg per 3 ounces (49% DV), while chicken provides 51 mcg per 3 ounces (43% DV).
• Eggs: While not as high as meat, eggs do contribute some K2 to your diet.

Dairy Delights

• Hard Cheeses: Gouda, Edam, and other hard cheeses offer about 25 mcg per ounce (20% DV).
• Soft Cheeses: Brie and Camembert contain around 17 mcg per ounce (14% DV).
• Full-fat Milk: While not super high, it does contribute some K2 to your diet.

The Unique Benefits of Vitamin K2

• Bone Health: Vitamin K2 is vital for regulating calcium deposition in bones, enhancing bone strength and density. Unlike Vitamin K1, K2 is more effective in promoting bone mineralization.
• Heart Health: Vitamin K2 helps reduce arterial calcification, which is linked to heart disease. It directs calcium to the bones rather than accumulating in the arteries.

Dr. Aaron Erez says,

“As a Certified Functional Medicine practitioner, I know the consequences of Vitamin K deficiency. Without enough K1 and K2, patients can suffer impaired blood clotting, bone fragility, and calcium buildup in arteries. Maintaining adequate Vitamin K promotes bone and heart health, and may help manage chronic inflammatory diseases. My practice focuses on prevenring and managing chronic disease through nutrition and lifestyle. For K2, I recommend eating natto, hard cheeses, egg yolks and grass-fed meat. K1 is found in leafy greens like kale and spinach. For some patients, K2 supplements provide higher doses that diet alone can't achieve. Vitamin K shows promise for supporting long term health.”

Making Vitamin K a Part of Your Life

Now that you know where to find vitamin K, let's talk about how to get more of it into your diet:

• Green up your plate: Try to incorporate a serving of leafy greens or other vitamin K vegetables into your diet at least once daily.
• Herb it up: Use fresh herbs in your cooking for a flavor and nutrient boost.
• Snack smart: Keep kiwis, avocados, or a handful of prunes on hand for quick, vitamin K-rich snacks.
• Don't fear fat: A little healthy fat helps your body absorb vitamin K better, so don't shy away from a drizzle of olive oil on your salad.
• Experiment with fermented foods: Try incorporating natto or other fermented foods into your diet for a K2 boost.

What Happens When You’re Low on Vitamin K?

While vitamin K deficiency is rare in adults, it can happen. Here's what to watch out for:

• Easy Bruising: One of the first signs of low vitamin K is excessive bruising. If you notice bruises appearing with minimal impact, it could indicate impaired blood clotting.
• Prolonged Bleeding: Minor cuts or injuries might take longer than usual to stop bleeding if you don’t have enough vitamin K.
• Prolonged Bleeding: Minor cuts or injuries might take longer than usual to stop bleeding if you don’t have enough vitamin K.
• Frequent Nosebleeds: Nosebleeds that occur frequently or without apparent reason can be another sign of vitamin K deficiency.
• Bleeding Gums: If your gums bleed while brushing or even without any obvious cause, this could be related to a lack of vitamin K.
• Blood in Urine or Stool: In severe cases, vitamin K deficiency can cause internal bleeding, which might result in blood appearing in the urine or stool.

If you experience these symptoms, it’s a good idea to consult your healthcare provider to check your vitamin K levels.

Special K Considerations

• Newborns: Babies often get a vitamin K shot at birth to prevent bleeding problems.
• Blood Thinners: If you're on blood thinners like warfarin, keep your vitamin K intake consistent and talk to your doctor about any dietary changes.
• Supplements vs. Food: While supplements are available, getting your vitamins from food is usually the way to go unless your doctor says otherwise.