20 Vitamin K Foods That Support Healthy Bones, Blood, and More
When people think of foods with vitamin K, they often credit them with helping with blood clotting. And indeed, this vitamin is required in the synthesis of several blood proteins involved in clotting. Vitamin K also activates proteins that strengthen bones and help them grow, reducing the risk of fractures.
Certain types of vitamin K contain disease-fighting antioxidants. We asked experts to explain why incorporating this vitamin into your diet is a healthy habit that can boost your immune system. We've also rounded up the best food sources of vitamin K to help you keep your intake steady.
What Is Vitamin K?
Vitamin K is the collective name of a family of compounds. "There are different categories within vitamin K," says a specialist in sports nutrition. "You have vitamin K1, which is found in dark leafy greens and soybean oil, and also vitamin K2 and some others, which can be found in smaller amounts in animal products."Fermented foods also contain vitamin K2.
Daily Recommended Value
So how much vitamin K do you need? The unofficial daily value for vitamin K is between 90 and 120 micrograms.2 For context, one cup of raw spinach contains more than 100% of the daily recommended value, so you don't need to eat much of the foods listed below to consume a healthy amount of vitamin K. While a consistent intake is important, you don't want to overdo it.
Good Food Sources of Vitamin K
Your body treats vitamin K like fat and stores it in your liver and fat tissues. "We can rely on our body stores a little bit more than [we can for] some of our water-soluble vitamins," says Nguyen. But at the same time, your body isn't able to make enough vitamin K consistently and relies on you getting it from the foods you eat.2
Here are several foods that are good sources of vitamin K and ways to incorporate them into your diet.
1) Kale
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There are 113 micrograms of vitamin K in a cup of uncooked kale, providing 94% of the DV.2 Roast your kale with a drizzle of olive oil and a dash of salt to enjoy a crunchy, high-vitamin K snack2) Collard Greens
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This is a sign to whip out a Southern-style collard greens recipe now
and again. A half-cup serving of cooked collard greens provides over
400% of the DV of vitamin K (530 micrograms).3) Swiss Chard
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These bitter greens seem to have an edge when it comes to vitamin K. There are 150 micrograms in half a cup of cooked Swiss chard (over 125% of the DV).3
4) Spinach
If you prefer something with a milder, less bitter flavor, a cup of uncooked spinach is another option, with 145 micrograms of vitamin K (121% of the DV).
5) Broccoli
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Just half a cup of cooked broccoli already contains 110 micrograms of vitamin K or 92% of the DV.Cheese boosts the benefits even further: A healthy dose of fat helps you absorb Vitamin K.
6) Brussels Sprouts
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Brussels sprouts contain 78 micrograms of vitamin K in half a cup, which meets 65% of the DV. Toss these in olive oil and salt, and roast until tender on the inside and crispy on the outside.
7) Romaine Lettuce
Having a large salad with two cups of romaine lettuce would give you 96 micrograms, or about 80% of the DV, of vitamin
K.
8) Parsley
Even fries are a little healthier when they're garnished with one tablespoon of fresh parsley, which offers you 62 micrograms, or 50% of your daily vitamin K needs.
9) Prunes
If you're already having a daily dose of prunes for gut health, you'll
be pleased to know you're also getting vitamin K. A snack of six prunes
contains 34 micrograms, or 28% of the DV.
10) Turnips
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These brown sugar-glazed turnips are a surprisingly sweet way to get 426
micrograms of vitamin K in a ½ cup serving. That's 355% of the DV.
11) Edamame
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This light and tasty pasta salad recipe includes a 12-ounce bag of
edamame. Just ½ cup of edamame has 21 micrograms of vitamin K, which is
18% of the DV.
12) Pine nuts
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The toasted pine nuts don't just give these green beans a burst of
flavor. They also provide 15 micrograms of vitamin K, which is 13% of
the DV.
13) Pumpkin
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The recipe for this decadent pasta dish calls for over 3 ½ cups of
pumpkin puree. In just ½ cup of canned pumpkin, there are 20 micrograms
of vitamin K, which is 17% of the DV.
14) Okra / Lady finger
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Alongside many other healthy veggies (like onions, peppers, and garlic),
this warm and lightly spicy gumbo includes 2 cups of okra. Just ½ cup
of okra contains 16 micrograms of vitamin K, which is. 13% of the DV.
15) Blueberries
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These healthy blueberry muffins contain heart-strengthening flax seed
oil and an entire cup of oats. The 2 cups of blueberries offer lots of
vitamin K. There are 14 micrograms of vitamin K, which is 12% of the DV.
16) Mustard greens
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This hearty stew is a warm and comforting way to work mustard greens into your dinner rotation. Just one cup contains 405 micrograms of vitamin K, an impressive 450% of the DV.
17) Kiwi
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Just one kiwi contains 30.2 micrograms of vitamin K, or 33 percent of
the DV. The fruit teams up with cucumber in this sweet and spicy relish,
which makes a refreshing side for grilled chicken or fish.
18) Arugula
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Peppery arugula, juicy peaches, creamy burrata—this dynamic trio will be
your go-to summer salad. One cup of arugula provides 21.8 micrograms of
vitamin K, or 24% of the DV.
19) Asparagus
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Not only is this veggie-packed flatbread a quick, delicious dinner, it's
a vitamin K powerhouse, featuring arugula as well as asparagus, which
has 84.5 micrograms of Vitamin K, or 93% of the DV, in just one cup.
20) Bok Choy
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Bok choy is another heavy hitter in the vitamin K department, with 84.4 micrograms of Vitamin K per cup, or 93% of the DV.
How to Improve Absorption
As a fat-soluble vitamin, vitamin K from food is best absorbed when
there's fat or oil in the same environment. So when you're having your
green vegetables, toss them in some oil to increase your intake.
However, some people with underlying health conditions may need more
help and possibly a supplement to improve their nutrient absorption.
"If someone has a disease that impacts the gastrointestinal tract, like
celiac disease or Crohn's disease, they may not absorb the vitamin K
from their food as well," says Nguyen. In these cases, the physician and
dietitian would monitor the person's vitamin K levels more regularly
and may start them on a supplement.
Precautions
There are people who need to be more mindful about their intake of
vitamin K-rich foods. Since vitamin K supports blood clotting, if you
are on a medication to prevent clotting, sudden increases in vitamin K
intake may interfere with your medication, says an expert.
Cheese boosts the benefits even further: A healthy dose of fat helps you absorb Vitamin K.
6) Brussels Sprouts
Brussels sprouts contain 78 micrograms of vitamin K in half a cup, which meets 65% of the DV. Toss these in olive oil and salt, and roast until tender on the inside and crispy on the outside.
7) Romaine Lettuce
Having a large salad with two cups of romaine lettuce would give you 96 micrograms, or about 80% of the DV, of vitamin K.
8) Parsley
Even fries are a little healthier when they're garnished with one tablespoon of fresh parsley, which offers you 62 micrograms, or 50% of your daily vitamin K needs.
9) Prunes
If you're already having a daily dose of prunes for gut health, you'll be pleased to know you're also getting vitamin K. A snack of six prunes contains 34 micrograms, or 28% of the DV.
10) Turnips
These brown sugar-glazed turnips are a surprisingly sweet way to get 426 micrograms of vitamin K in a ½ cup serving. That's 355% of the DV.
11) Edamame
This light and tasty pasta salad recipe includes a 12-ounce bag of edamame. Just ½ cup of edamame has 21 micrograms of vitamin K, which is 18% of the DV.
12) Pine nuts
The toasted pine nuts don't just give these green beans a burst of flavor. They also provide 15 micrograms of vitamin K, which is 13% of the DV.
13) Pumpkin
The recipe for this decadent pasta dish calls for over 3 ½ cups of pumpkin puree. In just ½ cup of canned pumpkin, there are 20 micrograms of vitamin K, which is 17% of the DV.
14) Okra / Lady finger
Alongside many other healthy veggies (like onions, peppers, and garlic), this warm and lightly spicy gumbo includes 2 cups of okra. Just ½ cup of okra contains 16 micrograms of vitamin K, which is. 13% of the DV.
15) Blueberries
These healthy blueberry muffins contain heart-strengthening flax seed oil and an entire cup of oats. The 2 cups of blueberries offer lots of vitamin K. There are 14 micrograms of vitamin K, which is 12% of the DV.
16) Mustard greens
This hearty stew is a warm and comforting way to work mustard greens into your dinner rotation. Just one cup contains 405 micrograms of vitamin K, an impressive 450% of the DV.
17) Kiwi
Just one kiwi contains 30.2 micrograms of vitamin K, or 33 percent of the DV. The fruit teams up with cucumber in this sweet and spicy relish, which makes a refreshing side for grilled chicken or fish.
18) Arugula
Peppery arugula, juicy peaches, creamy burrata—this dynamic trio will be your go-to summer salad. One cup of arugula provides 21.8 micrograms of vitamin K, or 24% of the DV.
19) Asparagus
Not only is this veggie-packed flatbread a quick, delicious dinner, it's a vitamin K powerhouse, featuring arugula as well as asparagus, which has 84.5 micrograms of Vitamin K, or 93% of the DV, in just one cup.
20) Bok Choy
Bok choy is another heavy hitter in the vitamin K department, with 84.4 micrograms of Vitamin K per cup, or 93% of the DV.
How to Improve Absorption
As a fat-soluble vitamin, vitamin K from food is best absorbed when there's fat or oil in the same environment. So when you're having your green vegetables, toss them in some oil to increase your intake. However, some people with underlying health conditions may need more help and possibly a supplement to improve their nutrient absorption.
"If someone has a disease that impacts the gastrointestinal tract, like celiac disease or Crohn's disease, they may not absorb the vitamin K from their food as well," says Nguyen. In these cases, the physician and dietitian would monitor the person's vitamin K levels more regularly and may start them on a supplement.
Precautions
There are people who need to be more mindful about their intake of vitamin K-rich foods. Since vitamin K supports blood clotting, if you are on a medication to prevent clotting, sudden increases in vitamin K intake may interfere with your medication, says an expert.