Plus, learn the trick for absorbing more vitamin K from what you eat.
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.
Jennifer Causey
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’ve also rounded up the best food sources of vitamin K to help you keep your intake steady.
Jennifer Causey
What Is Vitamin K?
Vitamin K is the collective name of a family of compounds.
“Fermented foodsalso contain vitamin K2.
Jonny Valiant
Daily Recommended Value
So how much vitamin K do you need?
Here are several foods that are good sources of vitamin K and ways to incorporate them into your diet.
Collard Greens
This is a sign to whip out a Southern-style collard greens recipe now and again.
Charles Masters
That’s 355% of the DV!
Edamame
This light and tasty pasta salad recipe includes a 12-ounce bag of edamame.
Just 12 cup of edamame has 21 micrograms of vitamin K, which is 18% of the DV.
Greg DuPree
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.
Pumpkin
The recipe for this decadent pasta dish calls for over 3 12 cups of pumpkin puree.
Con Poulos
Just 12 cup of okra contains 16 micrograms of vitamin K, which is.
13% of the DV.
Blueberries
These healthy blueberry muffins contain heart-strengthening flax seed oil and an entire cup of oats.
Heami Lee
Mustard Greens
This hearty stew is a warm and comforting way to workmustard greensinto your dinner rotation.
Just one cup contains 405 micrograms of vitamin K, an impressive 450% of the DV.
Kiwi
Just one kiwi contains 30.2 micrograms of vitamin K, or 33 percent of the DV.
Greg DuPree
One cup of arugula provides 21.8 micrograms of vitamin K, or 24% of the DV.
So when you’re having your green vegetables, toss them in some oil to increase your intake.
Precautions
There are people who need to be more mindful about their intake of vitamin K-rich foods.
Victor Protasio
Linus Pauling Institute, Oregon State University.Vitamin K. Date Accessed July 6, 2022.
NIH.Vitamin K: fact sheet for health professionals.
Date Accessed July 6, 2022.
Jennifer Causey
USDA FoodData Central.Chard, swiss, raw.
Date Accessed November 22, 2022.
USDA FoodData Central.Brussels sprouts, raw.
Danny Kim
Date Accessed November 22, 2022.
USDA FoodData Central.Lettuce, cos or romaine, raw.
Date Accessed November 22, 2022.
Greg DuPree
USDA FoodData Central.Parsley, fresh.
Date Accessed November 22, 2022.
USDA FoodData Central.Plums, dried (prunes), uncooked.
Mikkel Vang
Date Accessed November 22, 2022.
USDA FoodData Central.Mustard greens, NS as to form, cooked.Date Accessed February 21, 2024.
USDA FoodData Central.Kiwi fruit, raw.
Victor Protasio
Date Accessed February 21, 2024.
USDA FoodData Central.Lettuce, arugula, raw.Date Accessed February 21, 2024.
USDA FoodData Central.Asparagus, NS as to form, cooked.Date Accessed February 21, 2024.
Hector Manuel Sanchez
USDA FoodData Central.Cabbage, Chinese, cooked, fat added.Date Accessed February 21, 2024.
Harvard School of Public Health.Vitamin K. Date Accessed November 23, 2022.
Con Poulos
Christopher Baker
Victor Protasio
Greg DuPree
Greg DuPree
Christopher Testani
