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why we need VITAMIN K and best foods for Vit. K


Vitamin K plays many important roles in the body. Most prominently, it is known for promoting blood clotting, which allows wounds to heal quickly, and with as little scarring as possible. It is also thought to reduce bruising after injury.

Working together with calcium, Vitamin K helps to promote good bone health. This vitamin helps to seal the calcium into the bones, increasing bone density and strength, reducing risk of fractures and osteoporosis. By sealing the calcium into your bones, it also prevents calcium from hardening in the lining of your arteries and other tissues, thus reducing risk of cardiovascular disease.

Vitamin K is also thought to play a role in improving insulin sensitivity and reducing glucose levels after meals. This is seen to reduce risk of developing Type 2 diabetes.

Vitamin K actually refers to a family of compounds that include phylloquinone (vitamin K1) and a sequence of menaquinones (vitamin K2), according to the National Institutes of Health. The body needs both to produce a protein necessary for blood clotting, bone metabolism and maintaining good heart health.

Vitamin K Content of Some Common Foods

Green leafy vegetables are the best sources of vitamin K. The following table lists foods sources of vitamin K.

Food +Amount +Vitamin K (mcg)

Kale, cooked +125 mL (½ cup) + 561
Kale, raw, chopped +250 mL (1 cup)+ 499
Spinach, cooked+ 125 mL (½ cup)+  469
Dandelion greens, raw, chopped +250 mL (1 cup) +452
Mustard greens, cooked, chopped +125 mL (½ cup) + 438
Collards, cooked, chopped+ 125 mL (½ cup) + 408
Beet greens, cooked +125 mL (½ cup)+  368
Swiss chard, raw +250 mL (1 cup) +316
Dandelion greens, cooked+ 125 mL (½ cup) + 306
Swiss chard, cooked +125 mL (½ cup) + 303
Turnip greens, cooked +125 mL (½ cup)+  280
Parsley, raw 60 mL (¼ cup) 260
Broccoli raab (rapini), cooked +125mL (½ cup) + 169
Collards, raw, chopped +250 mL (1 cup)+ 166
Beet greens, raw+ 250 mL (1 cup) +161
Lettuce, spring mix (mesclun), raw +250 mL (1 cup) +154
Spinach, raw+ 250 mL (1 cup) +153
Endive and escarole, raw, chopped +250 mL (1 cup) +122
Brussel sprouts, cooked +4 sprouts +118
Broccoli, cooked +125 mL (½ cup)+  116
Radicchio, raw, shredded +250 mL (1 cup) +108
Lettuce, green leaf, raw, shredded +250 mL (1 cup) +103
Broccoli, raw, chopped +250 mL (1 cup)+ 94
Watercress, raw, chopped+ 250 mL (1 cup)+ 90
Cabbage, shredded, cooked +125 mL (½ cup) + 86
Bean sprouts, soybean, raw +125 mL (½ cup) + 70
Lettuce, romaine, raw, shredded +250 mL (1 cup)+ 61
Lettuce, butterhead (boston), raw, shredded +250 mL (1 cup) +60
Cabbage, raw, shredded +250 mL (1 cup)+ 56
Green or scallion onion, raw, chopped +60 mL (¼ cup) + 55
Asparagus, cooked+ 6 spears +46

Kiwifruit+ 1 medium fruit +28
Rhubarb, cooked +125 mL (½ cup) + 27
Blueberry, frozen +125 mL (½ cup) + 22
Avocado +½ fruit+  21

Spinach egg noodles, cooked 125 mL (½ cup) 86
Pork liver +75 g (2 ½ oz) + 66
Sausage (pork, veal)+ 75 g (2 ½ oz) + 53
Tuna, light, canned with oil +75 g (2 ½ oz) + 33
Soybeans, cooked +175 mL (¾ cup) + 24
Matcha green tea powder +2 g of tea powder per 1 cup tea +60

Best Food Sources of Vitamin K


Spinach is another excellent source of Vitamin K, specifically Vitamin K1. It is packed with beta-carotene which gives your immune system a boost and is even good for your vision. Besides Vitamin K, Spinach offers antioxidants such as Vitamins E and C too. For every 3.5 ounces of spinach, you get 483 mcg of Vitamin K.


Who doesn’t love butter? Spread a spoonful of this on your toasts and in your salads and you’ll be bumping up your Vitamin K intake a bit. In a 100 g pack, there’s Vitamin K worth 18% of your daily requirements. But we don’t recommend taking large amounts of this because of the fat content, which is why you want to lean more towards fruits, organ meats, and veggies.

3. Pomegranates

Pomegranates are one of our favourite fruits because they are very calorie-dense and chock full of nutrients. They give you up to 16 mcg of Vitamin K1 in 3 ounces which is literally 14% of your RDA. You can blend the pomegranates and mix with smoothies, eat them whole, or spruce up your salads by adding them in.


Do you remember shoving broccoli off of your plate as a child? Well, it might be time to start adding this cruciferous veggie back into your diet. In addition to its powerful vitamin K content, it's also a rich source of vitamin C, another key nutrient for boosting your immune system.

"Broccoli strengthens your immune system and removes free radicals and toxins from the body. It also helps maintain healthy skin and keeps your heart healthy," Shapiro says. 


The beany benefits don't stop at number one on this vitamin K food list. While soybeans are protein-strong, they can also help lower cholesterol levels and protect against cancer, thanks to their potent vitamin and mineral mix.

6.Carrot juice

Just like all orange veggies, carrots get an A+ from dietitians for being rich in beta carotene, a type of vitamin A that protects the surface of the eye and contributes to stronger vision.

"Add a glass to your breakfast each day to boost your metabolism, strengthen the immune system, and improve skin," Shapiro recommends.

How Much Vitamin K You Need

As you get familiar with your vitamin K food sources, there’s one more thing to bear in mind: there are two different kinds of vitamin K. You need both.

Vitamin K1 is also known as phylloquinone. On your typical list of foods high in vitamin K, K1 is the star. You need a minimum of 50mcg of K1 every day, with higher doses of 120mcg recommended.

Vitamin K2, or menaquinone, is recommended at slightly higher doses. Daily, you should aim to get at least 100mcg. The catch? Vitamin K2 is found in fewer food sources. Often, these sources are not friendly for specialized diets, as K2 is most abundant in fermented food sources and animal products, such as eggs and cheeses.



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