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Photo:PHOTOGRAPHER: BRIE PASSANO, Prop stylist: SAMMY MILA, Food stylist: HOLLY RAIBIKIS
PHOTOGRAPHER: BRIE PASSANO, Prop stylist: SAMMY MILA, Food stylist: HOLLY RAIBIKIS
You probably know thatvitamin C supports your immune systemwhile vitamin D helps strengthen your bones, but you may be scratching your head about theimportance of vitamin K to your health. This vitamin doesn’t seem to get as much attention as the others, but it plays a crucial role in your overall health.
Vitamin K exists naturally in two forms: vitamin K1 and vitamin K2. Vitamin K1 is found in plant foods, such as leafy greens.
Here, we share some of the foods that dietitians recommend as the richest in vitamin K, ranked from highest to lowest.
1. Swiss Chard
Clark notes that a cup of rawSwiss chardprovides 299 micrograms of vitamin K1, more than double the daily adequate intake (AI).Swiss chard is also a rich source of fiber, vitamin A, vitamin C, iron, potassium, magnesium and manganese.
How Much Vitamin K Do You Need?The daily adequate intake for vitamin K is 120 mcg for males and 90 mcg for females.
How Much Vitamin K Do You Need?
The daily adequate intake for vitamin K is 120 mcg for males and 90 mcg for females.
2. Collards
A cup of raw collards offers 157 mcg of vitamin K.“Consuming collard greens can help lower LDL cholesterol levels, improve heart health, support bone density, enhance liver health, aid digestion, promote better sleep and contribute to healthier hair and skin due to their nutrient content,” says Palinski-Wade. If you’re looking to upgrade your mac & cheese, give this creamy and gooeyMac & Cheese with Collardsa try.
3. Brussels Sprouts
A cup of raw Brussels sprouts contains 156 mcg of vitamin K.It also provides 3.4 g of fiber per serving and 124% of the recommended daily intake for vitamin C, says Clark. Male adults are recommended to consume 90 milligrams of vitamin C daily, while female adults need 75 mg per day.These sweetDate and Balsamic-Glazed Brussels Sproutswill become your new favorite side.
4. Spinach
Spinach is one of the most commonly known vitamin-K-rich foods, with 1 cup of raw spinach containing 145 mcg.Vitamin K isn’t the only reason why Popeye’s favorite food is this leafy green—spinachis also packed with fiber, antioxidants and vitamins C and A. ThisBalsamic-Parmesan Sautéed Spinachis a quick and delicious everyday side.
5. Turnip Greens
Just a half-cup of raw turnip greens yields 138 mcg of vitamin K, which Palinski-Wade says is essential for bone metabolism, vascular health and normal blood coagulation.Since they’re high in fiber and water content, turnip greens also promote digestive health and help prevent constipation. ThisTurnip Green Pestogives a classic pesto a yummy twist.
6. Prunes
One cup of pitted prunes contains 104 mcg of vitamin K, but the bone benefits don’t stop there.“Prunes have vitamins and minerals that seem to work together to protect the bones, including fiber, vitamin K, magnesium, potassium, boron, copper and polyphenols,” says Palinski-Wade. “Research has found that just five to six prunes per day may prevent bone loss.”
7. Broccoli
Broccoli is a nutrient powerhouse, rich in fiber, vitamins A, C and K, says Palinski-Wade, noting that broccoli compounds like sulforaphane may help lower blood sugar, reduce inflammation, protect against cancer, support heart health and boost the immune system. One cup of this cruciferous veggie raw contains 90 mcg of vitamin K.Enjoy thisSautéed Broccoli with Peanut Sauceto reap the benefits of broccoli.
8. Kale
This nutrient-dense leafy green is rich in vitamins and minerals like vitamins K, C and A. One cup of raw kale provides 82 mcg of vitamin K.“It also contains antioxidants that support immunity, bone health, heart health, cancer protection, eye health and skin and hair health, making it a valuable addition to a healthy diet,” says Palinski-Wade. Smoothies, like thisKale & Banana Smoothie, are a refreshing way to enjoy kale.
9. Kiwi
10. Asparagus
What to Consider When Eating These Foods
While you could certainly eat vitamin K-containing foods raw, it’s perfectly OK to cook them, too. “Cooking releases vitamin K and has a positive effect on the vitamin K content of many vegetables,” says Clark, noting that blanching, steaming, roasting, microwaving and stir-frying are generally the best cooking methods for preserving other nutrients commonly found in vitamin K-rich veggies.
When storing vitamin K-rich produce, Palinski-Wade recommends using airtight containers to prevent oxidation and nutrient loss: “It’s best to use dark or opaque colored containers to minimize light exposure, which can speed up nutrient degradation.” If you plan to eat the food over the course of a few days, she recommends keeping it in the refrigerator to slow down the breakdown of nutrients. However, for a longer shelf life, you can cook and freeze leafy greens to maintain the most nutrition.
Can You Eat Vitamin-K-Rich Foods If You Take Blood Thinners?
Vitamin K interactswith some but not all blood thinners. If you’re on anticoagulant medication, consult your doctor for specific vitamin K recommendations. “For some anticoagulants, it’s about consistent vitamin K intake rather than avoiding it altogether,” explains Clark.
The Bottom Line
Vitamin K is a fat-soluble vitamin that is needed for many body functions, from blood clotting and bone metabolism to regulating your calcium levels. These foods, which are rich in vitamin K, can help you get your adequate intake levels. Since these foods are also high in other essential vitamins and minerals, you’ll reap additional benefits when incorporating them into your diet.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rodríguez-Olleros Rodríguez C, Díaz Curiel M.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:1-8. doi:10.1155/2019/2069176Shioi A, Morioka T, Shoji T, Emoto M.The inhibitory roles of Vitamin K in progression of vascular calcification.Nutrients. 2020;12(2):583. doi:10.3390/nu12020583U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.U.S. Department of Agriculture. FoodData Central.Collards, raw.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Turnip greens, raw.U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncooked.De Souza MJ, Strock NC, Williams NI, et al.Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in Postmenopausal women: The prune study.J Clin Nutr. 2022;116(4):897-910. doi:10.1093/ajcn/nqac189U.S. Department of Agriculture. FoodData Central.Broccoli, raw.U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Kiwifruit, green, raw.U.S. Department of Agriculture. FoodData Central.Asparagus, raw.Kim HJ, Shin J, Kang Y, Kim D, Park JJ, Kim HJ.Effect of different cooking method on vitamin E and K content and true retention of legumes and vegetables commonly consumed in Korea.Food Sci Biotechnol. 2022;32(5):647-658. doi:10.1007/s10068-022-01206-9
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Rodríguez-Olleros Rodríguez C, Díaz Curiel M.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:1-8. doi:10.1155/2019/2069176Shioi A, Morioka T, Shoji T, Emoto M.The inhibitory roles of Vitamin K in progression of vascular calcification.Nutrients. 2020;12(2):583. doi:10.3390/nu12020583U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.U.S. Department of Agriculture. FoodData Central.Collards, raw.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Turnip greens, raw.U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncooked.De Souza MJ, Strock NC, Williams NI, et al.Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in Postmenopausal women: The prune study.J Clin Nutr. 2022;116(4):897-910. doi:10.1093/ajcn/nqac189U.S. Department of Agriculture. FoodData Central.Broccoli, raw.U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Kiwifruit, green, raw.U.S. Department of Agriculture. FoodData Central.Asparagus, raw.Kim HJ, Shin J, Kang Y, Kim D, Park JJ, Kim HJ.Effect of different cooking method on vitamin E and K content and true retention of legumes and vegetables commonly consumed in Korea.Food Sci Biotechnol. 2022;32(5):647-658. doi:10.1007/s10068-022-01206-9
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Rodríguez-Olleros Rodríguez C, Díaz Curiel M.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:1-8. doi:10.1155/2019/2069176Shioi A, Morioka T, Shoji T, Emoto M.The inhibitory roles of Vitamin K in progression of vascular calcification.Nutrients. 2020;12(2):583. doi:10.3390/nu12020583U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.U.S. Department of Agriculture. FoodData Central.Collards, raw.U.S. Department of Agriculture. FoodData Central.Brussels sprouts, raw.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Spinach, raw.U.S. Department of Agriculture. FoodData Central.Turnip greens, raw.U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncooked.De Souza MJ, Strock NC, Williams NI, et al.Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in Postmenopausal women: The prune study.J Clin Nutr. 2022;116(4):897-910. doi:10.1093/ajcn/nqac189U.S. Department of Agriculture. FoodData Central.Broccoli, raw.U.S. Department of Agriculture. FoodData Central.Kale, raw.U.S. Department of Agriculture. FoodData Central.Kiwifruit, green, raw.U.S. Department of Agriculture. FoodData Central.Asparagus, raw.Kim HJ, Shin J, Kang Y, Kim D, Park JJ, Kim HJ.Effect of different cooking method on vitamin E and K content and true retention of legumes and vegetables commonly consumed in Korea.Food Sci Biotechnol. 2022;32(5):647-658. doi:10.1007/s10068-022-01206-9
Rodríguez-Olleros Rodríguez C, Díaz Curiel M.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:1-8. doi:10.1155/2019/2069176
Shioi A, Morioka T, Shoji T, Emoto M.The inhibitory roles of Vitamin K in progression of vascular calcification.Nutrients. 2020;12(2):583. doi:10.3390/nu12020583
U.S. Department of Agriculture. FoodData Central.Chard, swiss, raw.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.
U.S. Department of Agriculture. FoodData Central.Collards, raw.
U.S. Department of Agriculture. FoodData Central.Brussels sprouts, raw.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
U.S. Department of Agriculture. FoodData Central.Spinach, raw.
U.S. Department of Agriculture. FoodData Central.Turnip greens, raw.
U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncooked.
De Souza MJ, Strock NC, Williams NI, et al.Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in Postmenopausal women: The prune study.J Clin Nutr. 2022;116(4):897-910. doi:10.1093/ajcn/nqac189
U.S. Department of Agriculture. FoodData Central.Broccoli, raw.
U.S. Department of Agriculture. FoodData Central.Kale, raw.
U.S. Department of Agriculture. FoodData Central.Kiwifruit, green, raw.
U.S. Department of Agriculture. FoodData Central.Asparagus, raw.
Kim HJ, Shin J, Kang Y, Kim D, Park JJ, Kim HJ.Effect of different cooking method on vitamin E and K content and true retention of legumes and vegetables commonly consumed in Korea.Food Sci Biotechnol. 2022;32(5):647-658. doi:10.1007/s10068-022-01206-9
