Foods High in Vitamin K: Delicious Cum Nutritious Options

The term "vitamin K" is frequently used to refer to a single vitamin. However, it signifies a group of compounds that can further divide into vitamin K1 and vitamin K2.

The big chunk of the vitamin K available in people's diets is vitamin K1, also known as phylloquinone. It is primarily present in Vitamin K-rich foods made of plants. Menaquinones are a family of substances collectively referred to as vitamin K2. The majority of menaquinones are there in animal products and fermented foods. 

Vitamin K Rich Foods

Two compound groups comprise vitamin K: K1 (phylloquinone) and K2 (menaquinone).

Foods that contain vitamin K1 are plant-based, particularly dark leafy greens. Foods we consume from animals and fermented plants, like Natta, are vitamin K2-rich foods.

The following options are good sources of vitamin-K-rich foods

• Cooked kale, 443% of the daily value per serving

          531 mcg (443% of the DV) in 1/2 cup

          817 mcg (681% of the DV) per 100 grams

• Cooked mustard greens, 346% of the Daily Value (DV) per serving

          415 mcg (346% of the DV) in 1/2 cup

          593 mcg (494% of the DV) per 100 grams

• Raw Swiss chard, 332% of the Daily Value (DV) per serving

          398 mcg (332% of the DV) in 1 leaf

          830 mcg (692% of the DV) per 100 grams

• Cooked collard greens, 322% of the daily value per serving

           386 mcg (322% of the DV) in 1/2 cup

           407 mcg (339% of the DV) per 100 grams

• Natta: Each serving contains 313 mcg (261% of the DV), or 1 ounce

          1,103 mcg (920 percent of the DV) in 100 grams

• One cup of raw spinach contains 145 mcg (121% of the DV) per serving

           483 mcg (402% of the DV) per 100 grams

• Cooked broccoli, 92% of the daily value per serving

          110 mcg (92% of the DV) in 1/2 cup

          141 mcg (118% of the DV) per 100 grams

• Cooked Brussels sprouts, which provide 91% of the daily value

           109 mcg (91% of the DV) in 1/2 cup

           140 mcg (117% of the DV) in 100 grams

• 9. 60% of the DV per serving is in beef liver

          72 mcg (or 60% of the DV) per slice

          106 mcg (88% of the DV) per 100 grams

• Pork chops: 3 ounces, 59 mcg (49% of the DV) per serving

          69 mcg (57% of the DV) per 100 grams

• Chicken — 43% DV per serving (3 ounces): 51 mcg (43% DV)

           60 mcg (50% DV) per 100 grams

• Goose liver paste (40% DV per serving)

          One tablespoon: 48 mcg (40% DV)

          369 mcg (308% DV) per 100 grams

• Cooked green beans — 25% of the DV per serving

           1/2 cup: 30 mcg (25% DV)

          48 mcg (40% DV) per 100 grams

• Prunes — 24% DV per serving (5 pieces): 28 mcg (24% DV)

          60 mcg (50% DV) per 100 grams

• Kiwi – 23% DV per serving

          One fruit contains 28 mcg (23% of the DV)

          100 grams: 40 mcg (34% DV)

• Soybean oil (21% DV per serving)

           One tablespoon: 25 mcg (21% DV)

           184 mcg (153% DV) per 100 grams

• Hard cheeses contain 20% of the DV per serving

          One ounce: 25 mcg (20% DV)

          100 grams: 87 mcg (72% DV)

• Avocado: 18% of the DV per serving

          Half a medium fruit contains 21 mcg (18% of the DV)

          100 grams: 21 mcg (18% DV)

• Cooked green peas — 17% of the DV per serving

           1/2 cup: 21 mcg (17% DV)

           26 mcg (22% DV) per 100 grams

• Soft cheeses contain 14% of the DV per serving

          One ounce: 17 mcg (14% DV)

          100 g: 59 mcg (49% DV)

DV denotes Daily Value.

Vitamin K-Rich Foods With High Nutritional Value

The below list includes some vitamin K rich foods that you should consider adding to your diet.

Spinach Pancake:

Low in cholesterol and high in dietary fiber, iron, and vitamins A, C, and K, spinach is good for your bones and helps your body's red blood cells function properly. Making spinach pancakes in the morning at home can help increase vitamin K intake.

Kale Smoothie:

It is one of the vitamin K-rich foods that provide more than half of the daily amount of vitamin K. It also contains a significant amount of protein, fiber, and omega-3 fatty acids. A smoothie made with beetroot and kale can provide a quick and energizing midday meal.

Broccoli Dish:

Fresh, juicy, and firm, broccoli is one of the healthiest vegetables. It must get cooked properly to extract its nutritional value and delectable flavor.

Lettuce Salad:

This is one of the vitamin K-rich foods that are most frequently used inside the sandwich or served beneath salads. Protein, vitamin A, and potassium are also abundant in them.

Baked Fish:

Besides the other benefits of fish, it is one of the best vitamin K-rich foods. [1] It's possible that we were unaware of the high vitamin K content. The flavorful and succulent baked or grilled fish may have provided us with another justification to stuff ourselves. This baked fish with white sauce makes the perfect appetizer.

Cauliflower Salad:

One of India's most popular vegetables, cauliflower promotes a healthy digestive system, protects against obesity and other illnesses through an anti-inflammatory mechanism, and staves off arthritis. This delicious cauliflower salad is a brilliant recipe to include in your diet.

Scrambled Eggs:

Eggs, one of the most popular vitamin K-rich foods, have high protein content and are probably one of our go-to quick meals. Because they are adaptable, straightforward, and delicious and can get used in various recipes, try a scrambled egg recipe for your next breakfast.

Sauteed Brussels sprouts:

These cabbage, cauliflower, and broccoli relatives are unquestionably nutrient-dense protein-rich foods and high in fiber, vitamin C, and K but low in carbohydrates. You can incorporate it into your diet by simply sauteing it with other crunchy vegetables such as carrots, broccoli, and a little salt and enjoy a substantial meal.

Kiwi Juice:

The body can get a lot of energy from the nutrient-rich kiwis. Besides being one of the vitamin K-rich foods, it also has vitamins A, B12, B6, E, calcium, and potassium, all of which help to promote blood flow through the veins, iron absorption for strong bones, clear vision, etc. One can drink cucumber and kiwi juice to feel refreshed and to please their palate.

These vitamin K-rich foods can be incorporated into your diet in several ways.

Vitamin K Rich Vegetables

Spinach

A cup of raw spinach has 444 mcg of vitamin K, whereas a half-cup of cooked spinach has nearly 3-times as much. Magnesium, fol ate, and iron are also abundant in them. Additionally, eating magnesium-rich foods like spinach increases the nutritional value of your diet.

Broccoli

To increase your vitamin K intake, cook broccoli in canola or olive oil. Alternatively, add broccoli to the salad.

Kale

Kale, one of the most popular super foods, is the vitamin K king. Additionally, it includes essential nutrients like fol ate, calcium, and potassium.

Beet Green

Beet green, a sweetened alternative to kale, is high in antioxidants and phytonutrients. Furthermore, this is one of the vitamin K-rich foods that cooks faster than kale.

Brussels sprouts

You can enhance the flavor of these types of vitamin K-rich foods by adding them to salads or roasting them in butter and garlic.

Collard Green

In addition to vitamin K, collard greens are a powerhouse of iron, vitamins A and B-6, magnesium, thiamine, niacin, pantothenic acid, and choline.

Greens (mustard)

In addition to being one of the best vegetables for obtaining vitamin K, mustard greens are also a good source of calcium, magnesium, phosphorous, iron, fol ate, potassium, thiamine (vitamin B1), niacin (vitamin B3), and thiamine (vitamin B1). It is also the best zinc-rich food for vegetarians 

Swiss chard

Cooked Swiss chard contains high levels of vitamins K, C, E, and A, calcium, magnesium, copper, and zinc. 

Parsley

Parsley is another vegetable that has been added to the list of vitamin K-rich foods. Include it in your salad to keep your bones healthy and stop blood clotting.

Cabbage

Cabbages, whether red, purple, white, or green, are high in fol ate, vitamins C, B6, and K, and antioxidants like polyphenols and sulfur compounds.

Vitamin K-Rich Fruits

Which fruit contains the most vitamin K? Read on to find out.

Plums

Just half a cup of prunes is needed to keep the moisture in your organs. They are rich in vitamin K and abundant in iron and potassium, which support the development of bones and muscles.

Avocado

Avocado is one of the foods that contain vitamin k. About 20 vitamins and minerals are present in one avocado. Eat it raw, or make some guacamole for yourself.

Kiwi

One of the most popular vitamin K-rich foods, Kiwi protects against asthma and macular degeneration and also prevents blood coagulation.

Berries: Vitamin K-Rich Fruits

• Blackberries: A cup of uncooked blackberries provides more than one-third of the daily value of vitamin K
• Blueberries: 85% of the weight of each of these berries is water. They are high in vitamins K and C and are among the best low-calorie foods
• Red currants: These vitamin K-rich fruits help maintain your cardiovascular health because of their high potassium content
• Grapes: Both red and green grapes contain antioxidants that protect against chronic illnesses. These fruits are a rich source of vitamin K
• Pomegranate: High in fiber, minerals, and bio active plant compounds, it is one of the foods high in vitamin K

Figs

To ensure you're getting enough vitamin K, add a fresh, low-calorie fig to your list of snacks.

Tomatoes

Tomatoes, one of the most used vitamin K-rich foods, are a rich source of lycopene. It’s an antioxidant that lowers the risk of cancer and heart disease. Additionally, tomatoes contain vitamin C, folate, and potassium. [2]

Because it is responsible for constructing some proteins that are detrimental to bodily functions like clotting and bone formation, vitamin K is crucial for the functioning of the human body. 

Taking vitamin K supplements can aid in the prevention of cardiovascular diseases, improve cognitive function, and help osteoporotic patients develop strong bones. 

If you're looking for a general physician consultation that can provide you with all the information you require about vitamin K-rich foods, go no further than Bajaj Finserv Health. Here, you may schedule an online appointment or an in-person meeting at your convenience.