Which Fruits Have Vitamin K

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Which Fruits Have Vitamin K? Vitamin K is essential in human health. It is known to assist in blood clotting and works with calcium to help form bones. The recommended dose of vitamin K is a maximum of 45 micrograms per day for adults. This article lists which fruits are the most beneficial sources.

10 Foods That Are High in Vitamin K

A class of fat-soluble vitamins known as vitamin K are associated with a number of advantages, including improved longevity and heart health. It is also necessary for a variety of bodily processes, including bone growth, blood clotting, and heart disease prevention.

Vitamin K1 and vitamin K2 are the two varieties of vitamin K that are most frequently used.

The great majority of vitamin K sources in the average person’s diet are plant-based foods like leafy green vegetables, which are also rich in vitamin K1.

Pork, cheese, and other animal products are the main sources of vitamin K2. Additionally, it can be found in natto, sauerkraut, pickles, and pickled vegetables, among other fermented foods.

Why You Need Vitamin K

The major function of vitamin K is to aid in blood clotting, which reduces excessive bleeding. Those who take blood thinners or have blood clotting issues should watch their vitamin K intake.

Additionally, consuming enough vitamin K in your diet can benefit your heart health. Because vitamin K prevents calcium from accumulating in your arteries, which could raise your risk of heart disease, this is true.

Vitamin K has a similar relationship to healthy bones as calcium.

While a vitamin K deficit can cause bleeding issues, an adequate intake of vitamin K can lower the incidence of bone fractures.

Age and sex affect how much vitamin K is advised. Adult males and women should consume 120 mcg and 90 mcg, respectively.

The greatest food sources of vitamin K are listed below for you to think about including in your meals.

Kale

Kale

544 mcg of vitamin K are present in one cup of cooked kale.

Dark leafy green kale has earned the moniker “superfood” due to its ranking as one of the foods with the highest nutritional value per calorie. It is a well-liked source of vitamins and minerals for different kinds of diets because it is low in calories, fat, and carbs.

Although you can eat kale raw for the vitamin K content, cooking it will lower the volume and let you eat more per serving.

Brussels Sprouts

Brussels Sprouts

The amount of vitamin K in one cup of cooked brussels sprouts is 285 mcg.

Brussels sprouts are a robust cruciferous vegetable that is high in vitamins K and C as well as other minerals. They can have a poor reputation among kids, but adults are frequently taken aback by how tasty they are.

Slice brussels sprouts thinly for salads or roast them for a savory side dish as an easy way to include them in your diet.

Broccoli

Broccoli

One cup of cooked broccoli contains 164 mcg of vitamin K.

Broccoli is a nutritious vegetable that is associated with many health benefits. Since it is low in calories, it is a popular source of nutrients for those following a low-calorie diet geared toward healthy weight loss. Broccoli is also associated with diabetes management, better heart health, and reduced risk of cancer.

Asparagus

Asparagus

One cup of cooked asparagus contains 80 mcg of vitamin K.

Asparagus spears are a popular vegetable, especially for grilling at summer barbecues. They not only taste delicious, they are also full of nutrients like folate, fiber, and vitamin K. Asparagus also contains a moderate amount of protein, which is convenient for vegans and vegetarians.

Cabbage

Cabbage

One cup of cooked cabbage contains 118 mcg of vitamin K.

Cabbage is an underrated vegetable. It is low in calories, carbohydrates, and fat. It is also low on the glycemic index and suitable for a low-FODMAP diet.

If you needed another reason to cook up some cabbage soup, you might want to stock up on cabbage for the nutrient density. For those looking to add foods rich in vitamin K to your diet, a serving of cabbage may cover your daily needs.

Green Snap Beans

Green beans

One cup of cooked green snap beans contains 60 mcg of vitamin K.

Green beans are affordable, easy to find, and full of nutrients. You can buy them fresh, frozen, or canned at most grocery stores. 

While green bean recipes are most popular during the holiday months, you can enjoy green snap beans at any point of the year.

 Sesame Garlic String Bean Almondine Recipe

Kiwi

Kiwi

One cup of raw kiwi fruit contains 72.5 mcg of vitamin K.

Despite the fact that fruits are another source of vitamin K, the majority of the foods higher in vitamin K are dark leafy greens and green vegetables. One of the fruits with the highest concentration of vitamin K is the kiwi.

Kiwi is a great source of vitamins and minerals, just as other fruits. It is a good source of potassium, folate, vitamin E, vitamin K, and vitamin C. Kiwis are linked to decreased inflammation. Recipe for Chocolate-Dipped Kiwi Coins

Collard Greens

Collard greens

One cup of cooked collard greens contains 609 mcg of vitamin K.

Collards, along with other leafy greens, rank among the highest dietary sources of vitamin K. Thankfully, collard greens are a tasty way to consume more of this essential mineral.

Carotenoids including lutein, beta-carotene, and zeaxanthin, which have remarkable antioxidant properties, are also abundant in collard greens.

Recipe for Collards with Cornmeal Dumplings

Spinach

Spinach

1,020 mcg of vitamin K can be found in one cup of cooked spinach.

This makes spinach one of the most effective sources of dietary vitamin K, far above the quantities advised for adult men and women.

Because spinach boils down, it is simple to consume a lot of it and benefit from its outstanding nutritional profile.

For vegetarians and vegans, spinach is a fantastic source of plant-based protein.

Recipe for Aglio e Olio Spinach Spaghetti

Turnip Greens

turnip greens

One cup of cooked turnip greens contains 531 mcg of vitamin K.

Turnip greens have a bitter taste when consumed raw but it becomes milder once cooked. Trying some turnip green recipes is worth it since this leafy green vegetable contains more than twice the recommended amount of vitamin K per day.

It is also a rich source of other nutrients, including vitamin C, calcium, manganese, potassium, and more.

Best 10 foods for vitamin K

The body requires vitamin K, an essential nutrient, to form strong bones, aid in blood clotting, and maintain heart health. Vitamin K is present in a variety of foods, thus deficiencies are uncommon.

Serious health problems can result from low vitamin K levels. Even receiving less than the advised amount for an extended period of time may be detrimental to one’s general health and result in issues like:

  • low bone mineral density
  • heart disease
  • osteoporosis
  • tooth decay
  • easy bleeding or difficulty clotting blood
  • certain types of cancer
  • vascular calcification
  • cognitive impairment

For women, a daily consumption of at least 90 micrograms (mcg) and for men, at least 120 mcg of vitamin K is advised. By incorporating the foods listed below into a balanced, healthy diet, the majority of people may easily reach these levels.

Foods high in vitamin K

Cooked spinach on a plate is a food high in vitamin k

Vitamin K comes in two different forms: K-1 and K-2. A greater variety of foods include vitamin K-1, which is particularly prevalent in green vegetables and some plant oils.

Only a few animal products and some fermented vegetables, including natto, a dish made from fermented soybeans, contain vitamin K-2.

Some of the foods that are high in vitamin K are listed below. It’s vital to remember that vitamin K levels are calculated per 100 grams (g) of food. Even though some herbs, like basil and thyme, appear to have a lot of vitamin K, it is doubtful that someone would use that much of it when cooking.

Foods high in vitamin K-1

100 g of the following foods contain high levels of Vitamin K-1.

  • cooked spinach – 540.7 mcg
  • cooked kale – 418.5 mcg
  • cooked mustard greens – 592.7 mcg
  • cooked collard greens – 623.2mcg
  • cooked beet greens – 484 mcg
  • raw swiss chard – 830 mcg
  • raw dandelion greens – 778.4 mcg
  • cooked turnip greens – 518.9 mcg
  • broccoli – 141.1 mcg
  • cooked cabbage – 108.7 mcg
  • raw arugula – 108.6 mcg
  • dried basil –1714.5 mcg
  • dried sage – 1714.5 mcg
  • dried thyme – 1714.5 mcg
  • dried marjoram – 621.7 mcg
  • dried oregano – 621.7 mcg
  • fresh parsley – 1640 mcg
  • dried coriander leaf – 1359.5 mcg
  • endives –231 mcg
  • chives – 212.7 mcg
  • raw cress – 541.9 mcg
  • cooked brussel sprouts – 193.5 mcg
  • red leaf lettuce – 140.3 mcg
  • green leaf lettuce –126.3 mcg
  • soybean oil – 183.9 mcg
  • mayonnaise – 163 mcg
  • margarine – 101.3 mcg

Foods high in vitamin K-2

Blue cheese is a food high in vitamin k

100 g of the following foods contain high levels of vitamin K-2.

  • natto – 939 mcg
  • goose liver – 369 mcg
  • beef liver –106 mcg
  • turkey sausage – 36.6 mcg
  • chicken meat –35.7 mcg
  • turkey frankfurter – 31.2 mcg
  • salami – 28 mcg
  • pepperoni – 41.7 mcg
  • soft cheese – 506 mcg
  • blue cheese – 440 mcg
  • hard cheese – 282 mcg
  • full-fat milk – 38.1 mcg
  • bacon – 35 mcg

Health benefits of vitamin K

Increased consumption of foods high in vitamin K may provide some protective advantages. According to one studyTrusted Source, those with higher vitamin K-2 intakes had a lower chance of developing cancer.

Additionally, vitamin K-2 seems to strengthen bones, which may help prevent broken bones. Although vitamin K-2 supplementation does not always affect bone density, according to a 2017 assessment by Trusted Source, those who took calcium, vitamin D, and vitamin K-2 supplements had a 25% lower lifetime risk of suffering a bone fracture.

The same review also mentioned the value of vitamin K in maintaining stable insulin levels. In one study, participants who received vitamin K-1 supplements had decreased insulin resistance. According to a different study, having more vitamin K-1 in your diet lowers your risk of getting diabetes.

Although increasing your vitamin K intake may help some people have better glycemic control, it shouldn’t take the place of any diabetes drugs.

As older persons using vitamin K were shown to have increased cognitive abilities and less trouble recalling memories, vitamin K may also have a role in preventing Alzheimer’s disease.

How to add vitamin K to your diet

Natto beans are a great source of vitamin K-2

Although the majority of dietary recommendations currently do not distinguish between vitamins K-1 and K-2, it may be better to give the body sources of both kinds.

Most people are certain to acquire enough vitamin K in their diets, particularly vitamin K-1, if they consume a balanced diet full of whole fruits and vegetables. Eating dark, leafy greens is one of the simplest ways to increase the intake of vitamin K-1 in the diet.

Given that it is most frequently found in meat and animal products, vitamin K-2 may be harder to include in a healthy diet. A small amount of vitamin K-2 is produced by healthy gut flora, but ingesting it is the best approach to make sure the body gets enough of it. Meat, liver, and various dairy products are typical sources of vitamin K-2.

Vegetarians and vegans may have fewer options than meat and dairy eaters when it comes to sources of vitamin K-2. Natto, a fermented soybean dish from Japan, is a fantastic source of vitamin K-2.

The Best 10 Foods for Vitamin K

It is essential to consume vitamin K. It supports the growth and upkeep of strong bones. The vitamin’s greatest claim to fame is its assistance with “coagulation,” the process of blood clotting. In actuality, the “K” is derived from koagulation, the German word for blood clotting.

The best sources of vitamin K are leafy green vegetables, but there are many more excellent options. Adult men require 120 micrograms (mcg) of vitamin K daily, whereas adult women require 90 mcg.

Note: If you take blood thinners like warfarin (Coumadin), the amount of your medicine may change depending on how much of this vitamin you consume. To determine the recommended daily intake of vitamin K for you, consult your doctor and a nutritionist.

The complete list of foods high in vitamin K is provided below:

  • kale
  • collard greens
  • spinach
  • turnip greens
  • Brussels sprouts
  • broccoli
  • asparagus
  • lettuce
  • sauerkraut
  • soybeans
  • edamame
  • pickles
  • pumpkin
  • pine nuts
  • blueberries

1. Kale

565 mcg per 1/2 cup, cooked

By allowing your body to produce the proteins required for blood clotting, vitamin K aids in blood coagulation. Clotting is crucial because it helps stop excessive bleeding in the body.

The king of vitamin K is kale. It is regarded as a superfood. This is understandable given that it also contains a lot of vitamins and minerals like calcium, potassium, and folate.

2. Collard greens

530 mcg per 1/2 cup, boiled

Vitamin K aids in bone formation in addition to its function in blood clotting. Insufficient vitamin K intake has also been associated in several studies to osteoporosis, which causes brittle bones that are susceptible to breaking. Try this recipe for vegetarian collard greens to get your healthy dose.

3. Spinach

444 mcg per 1/2 cup, cooked

Spinach is filled with all sorts of nutritional goodness, including vitamins A, B and E, plus magnesium, folate, and iron. A half cup of cooked spinach contains about three times as much vitamin K as a cup of raw spinach does, but one raw serving is still plenty for one day.

4. Turnip greens

425 mcg per 1/2 cup, cooked

Turnip greens are used in popular side dishes in the Southeastern United States. Turnip greens are also high in calcium, which helps strengthen bones. Mustard greens and beet greens also contain high levels of vitamin K. The bulbous part of the turnip that grows underground is nutritious, too.

5. Brussels sprouts

150 mcg per 1/2 cup, cooked

Even though Brussels sprouts may not be a favorite among children, there are numerous ways to make them taste fantastic. Try this recipe for crispy garlic Brussels sprouts with Sriracha aioli.

6. Broccoli

85 mcg per 1/2 cup, cooked

Broccoli can be prepared in a variety of ways. Any food you make should be cooked in olive or canola oil to add taste and increase the amount of vitamin K. About 10 mcg of vitamin K can be found in one tablespoon of either.

7. Asparagus

72 mcg per 1/2 cup, cooked

The amount of vitamin K in four stalks of asparagus is roughly 40 mcg. Add some olive oil, and you’ve reached nearly half of the recommended daily dose. Remember that consuming a lot of vitamin K-rich foods in one sitting won’t be beneficial over the long term. The body quickly eliminates vitamin K from meals since it is not very well absorbed by the body.

8. Lettuce

60 mcg per serving (1/2 head of iceberg or 1 cup of romaine)

Lettuce is probably the most popular source of vitamin K in American diets. It’s available at salad bars and grocery stores across the country in different varieties, including iceberg, romaine, green leaf, and bibb.

9. Sauerkraut

56 mcg per 1/2 cup

Sauerkraut should be piled high on your hot dog or sausage. You’ll also get a good protein punch. Many regional restaurants or national businesses have sauerkraut on hand.

10. Soybeans

43 mcg per 1/2 cup, roasted

The two primary varieties of vitamin K are K-1 (phylloquinone) and K-2 (menaquinones). K-1 originates from plants, but K-2 is found in smaller quantities in foods derived from animals and fermented foods, such as cheese. More K-2 is also found in soybeans and soybean oil.

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