Children should be able to get all the vitamin K they need for a healthy, balanced diet. Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. While vitamin K deficiency is rare, less than optimal intake may impair your health over time. This article tells you all you need to know about…. Many of our Herbs & Spices—including parsley, basil, cilantro, sage, oregano and black pepper—also provide excellent amounts of vitamin K. One serving of any food noted above will provide you with at least 10% of your daily vitamin K needs. Vitamin K2, on the other hand, is only found in animal-sourced foods and fermented plant foods, such as natto. Meanwhile, the lesser known Vitamin K food includes pickled cucumber, sauerkraut, and the Japanese breakfast dish, Natto, which is made from fermented soybeans. This is a guide to which foods you can eat and in what amounts. Vitamin K is also available in supplements of vitamin K alone or of vitamin K with a few other nutrients such as calcium, magnesium, and/or vitamin D. Common forms of vitamin K in dietary supplements are phylloquinone and phytonadione (also called vitamin K1), menaquinone-4, and menaquinone-7 (also called vitamin K2). Half a cup: 531 mcg (443% DV) 100 grams: 817 mcg (681% DV), Half a cup: 415 mcg (346% DV) 100 grams: 593 mcg (494% DV), 1 leaf: 398 mcg (332% DV) 100 grams: 830 mcg (692% DV), Half a cup: 386 mcg (322% DV) 100 grams: 407 mcg (339% DV), 1 ounce: 313 mcg (261% DV) 100 grams: 1,103 mcg (920% DV), 1 cup: 145 mcg (121% DV) 100 grams: 483 mcg (402% DV), Half a cup: 110 mcg (92% DV) 100 grams: 141 mcg (118% DV), Half a cup: 109 mcg (91% DV) 100 grams: 140 mcg (117% DV), 1 slice: 72 mcg (60% DV) 100 grams: 106 mcg (88% DV), 3 ounces: 59 mcg (49% DV) 100 grams: 69 mcg (57% DV), 3 ounces: 51 mcg (43% DV) 100 grams: 60 mcg (50% DV), 1 tablespoon: 48 mcg (40% DV) 100 grams: 369 mcg (308% DV), Half a cup: 30 mcg (25% DV) 100 grams: 48 mcg (40% DV), 5 pieces: 28 mcg (24% DV) 100 grams: 60 mcg (50% DV), 1 fruit: 28 mcg (23% DV) 100 grams: 40 mcg (34% DV), 1 tablespoon: 25 mcg (21% DV) 100 grams: 184 mcg (153% DV), 1 ounce: 25 mcg (20% DV) 100 grams: 87 mcg (72% DV), Half, medium: 21 mcg (18% DV) 100 grams: 21 mcg (18% DV), Half a cup: 21 mcg (17% DV) 100 grams: 26 mcg (22% DV), 1 ounce: 17 mcg (14% DV) 100 grams: 59 mcg (49% DV). 1 slice: 22 mcg (19% DV) 100 grams: 80 mcg (66% DV), 1 slice: 13 mcg (11% DV) 100 grams: 49 mcg (41% DV), 1 ounce: 10 mcg (9% DV) 100 grams: 36 mcg (30% DV), 1 large: 5.8 mcg (5% DV) 100 grams: 34 mcg (29% DV), 1 ounce: 3.7 mcg (3% DV) 100 grams: 13 mcg (11% DV), 1 cup: 3.2 mcg (3% DV) 100 grams: 1.3 mcg (1% DV), 1 tablespoon: 3 mcg (2% DV) 100 grams: 21 mcg (18% DV), 2 tablespoons: 2.7 mcg (2% DV) 100 grams: 9 mcg (8% DV). Vitamin K is fat-soluble, which means it is absorbed best when consumed with foods containing healthy fats, such as olive oil, oily fish, nuts and seeds. The Adequate Intakes for vitamin K are presented below: From birth to 6 months – 2 mcg; From 7 to 12 months – 2.5 mcg; From 1 to 3 years – 30 mcg; From 4 to 8 years – 55 mcg It is not necessary to take Vitamin K supplements, to achieve a high level of Vitamin K nutrition.. Both plant and animal foods can provide us with significant amounts of vitamin K. Fresh green vegetables are our most steadfast source of K1. Warfarin works by making it harder for your body to use vitamin K to clot blood. Data sources include IBM Watson Micromedex (updated 7 Dec 2020), Cerner Multum™ (updated 4 Dec 2020), ASHP (updated 3 Dec 2020) and others. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. 1. You can also choose to display the nutrition by serving, "per 100 g", or "per 200 calories" depending on how you want to see the nutrient density. There's also some evidence vitamin K may help keep bones healthy. Vitamin K is found in the following foods: Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce As with many types of vitamins, it is best absorbed when eaten alongside healthy sources of dietary fat such as olive oil. Those who need to increase their Vitamin K intake can select foods from this high Vitamin K food summary list. Health Benefits of Consuming Foods High in Vitamin K. Improves bone metabolism: Vitamin K plays a vital role for reaping the benefits of Calcium that is responsible for development of bones. Learn how to care for your tattoo, what to expect in the first month, the signs of infection…, You may have heard that testosterone supplements can help in the bedroom. Final Thoughts Vitamin K2 (also called menaquinone) is a fat-soluble vitamin that helps with calcium metabolism, bone and dental health, heart health, and hormone balance. Vitamin K is in many foods, but on average, most of what we consume is the K1 form found in plants. Green Leafy vegetables such as Kale 443% daily recommended value 2. Raw spinach 121 % daily value 13… The following 20 foods are good sources of vitamin K. For optimal health, include some of them in your daily diet. Vitamin K is an essential, fat-soluble nutrient our body needs for functions like healthy blood clotting. In this article, we present 20 of the top foods high in vitamin K2. Warfarin is a blood thinning medication. This is a variety of cruciferous vegetable having the third-highest vitamin K content. Half a cup: 14 mcg (12% DV) 100 grams: 20 mcg (17% DV), Half a cup: 14 mcg (12% DV) 100 grams: 19 mcg (16% DV), Half a cup: 14 mcg (12% DV) 100 grams: 16 mcg (14% DV), 5 pieces: 6.6 mcg (6% DV) 100 grams: 16 mcg (13% DV), 5 pieces: 4.3 mcg (4% DV) 100 grams: 43 mcg (36% DV), 10 grapes: 3.5 mcg (3% DV) 100 grams: 15 mcg (12% DV), 1 ounce: 3.1 mcg (3% DV) 100 grams: 11 mcg (9% DV). Though vitamin K mostly comes through food or dietary supplements, our bodies do produce a small amount of it. Vitamin K1 makes up 90% of the Vitamin K that people use among all the types of Vitamin K. Although not typically used as a dietary supplement, eating foods that are high in Vitamin … Warfarin is a blood thinning medication. Here are 9 Vitamin K rich foods you can include in your diet Due to the ongoing pandemic, we are well-aware of how vitamins and minerals are crucial for our health. Find out whether it’ll be covered, when it might be available, whether COVID-19 tests are covered…, Learn COVID-19 and coronavirus symptoms like fever and shortness of breath. Check with your doctor and speak with a dietitian to understand the proper daily value of vitamin K for you. Unless otherwise noted, all foods are cooked; meat is roasted, fish is cooked with dry heat, vegetables are cooked from fresh, and fruit is raw The actual values of foods listed can vary depending on how the food was processed. Beef isn't a good choice if you're watching your vitamin K intake because it contains vitamin K. Pork products without vitamin K include ham, ground pork, Canadian bacon and pork shoulder. The K1 form of vitamin K is found in plant foods, and 44 of our WHFoods are plant foods that serve as excellent, very good, or good sources of vitamin K! These include Vitamin K1 and K2, the two main dietary forms of Vitamin K. 3 Vitamin K1, which is also called phylloquinone, is mainly found in plant foods, such as leafy green vegetables. Cucumbers 61 % daily value 8. “Vitamin K foods can be included in your diet on a regular basis as long as you are mindful of the portion and keep the overall intake of vitamin K-rich foods consistent, says Julia Zumpano, RD, LD. Vitamin K refers to structurally similar, fat-soluble vitamers found in foods and marketed as dietary supplements. Note: there is no specific daily value (recommended intake) for vitamin K2 alone, but the recommended intake for total vitamin K is 120 mcg. Vitamin K: 145 mcg per cup (raw) Spinach is another food rich in vitamin K, along with many other essential nutrients like iron, folate, and beta-carotene. Phylloquinone, which is the major dietary source, is concentrated in leafy plants and is the vitamin K form best characterized in terms of food composition and dietary intakes. Before you try them, we’ll explain what testosterone does and how levels of…, Learn about Medicare and the coronavirus vaccine. Vitamin K helps with many important functions in your body. For adults 19 years and older, the AI for vitamin K is 120 micrograms (mcg) daily for men and 90 mcg for women and for those who are pregnant or lactating. Vitamin K is a group of vitamins that the body needs for blood clotting, helping wounds to heal. 3. All rights reserved. Other good sources include meat, liver and cheese (9). This is because vitamin K is fat-soluble and may be better absorbed when combined with fat. Read the labels of any supplements you take. Tattoo aftercare starts as soon as your tattoo is done. Vitamin K1 makes up 90% of the Vitamin K that people use among all the types of Vitamin K. Although not typically used as a dietary supplement, eating foods that are high in Vitamin […] Vitamin K helps your blood to clot when you are bleeding. Medically reviewed by Drugs.com. The AIs for this vitamin differ depending on age and sex. Vitamin K Diet, Recipes, Benefits + Indian Foods Rich in Vitamin K. Vitamin K Diet, Vitamin K Recipes, Benefits + Foods Rich in Vitamin K. Vitamin K is a fat soluble vitamin so cook your Vitamin K rich foods in a healthy oil to absorbed. The recommended adequate intake (AI) is 90 mcg/day for women and 120 mcg/day for men, which is easily achieved by healthy adults eating a varied diet. Dairy foods and eggs are decent sources of vitamin K2. Read on to learn more about what foods have vitamin K and how much you need. Food Source for Vitamin K. Green Leafy vegetables such as Kale 443% daily recommended value *RDA of Vitamin K for Pregnant and lactating women is 90mcg. The human body requires vitamin K for post-synthesis modification of certain proteins that are required for blood coagulation (K from koagulation, Danish for "coagulation") or for controlling binding of calcium in bones and other tissues. It is recommended not to boil the leaves for more than 1 minute for minimizing the loss of flavor and nutrients. Select one or more newsletters to continue. For this reason, you should make sure to get all the vitamin K your body requires. Additionally, there is … Should children take a vitamin K supplement? Fermented dairy products 10 % daily recommended value 7. Foods high in vitamin K include leafy green vegetables (cooked and raw), broccoli, Brussels sprouts, cabbage, pickled cucumber, asparagus, kiwifruit, okra, green beans, and salad greens like lettuce. More common Vitamin K food includes the leafy green veg we mentioned up above, so your broccoli, your sprouts, your cabbage, green beans and lettuce. © Copyright IBM Corporation 2020 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. The human body requires vitamin K for post-synthesis modification of certain proteins that are required for blood coagulation (K from koagulation, Danish for "coagulation") or for controlling binding of calcium in bones and other tissues. In fact, the prefix “phyllo” refers to leaves. This can help prevent dangerous problems, such as a stroke (a blood clot in the brain). Vitamin K helps with many important functions in your body. It is recommended not to boil the leaves for more than 1 minute for minimizing the loss of flavor and nutrients. Do not change the amount of vitamin K you normally have from foods or supplements. Fatty meats and liver are excellent sources of vitamin K2, though the content varies by the animal’s diet and may be different between regions or producers. Vitamin K1 is a kind of vitamin that is also known as phytonadione, which is usually found in green leafy vegetables. Signs and Symptoms of the New Coronavirus and COVID-19. Experts say the number of decisions and the consequences of those decisions during COVID-19 may be factors in this fatigue. However, it is probably a good idea to include both of them in your diet. Here are 9 Vitamin K rich foods you can include in your diet Due to the ongoing pandemic, we are well-aware of how vitamins and minerals are crucial for our health. Vitamin K is an important nutrient that plays a vital role in blood clotting and bone and heart health. Warfarin works against vitamin K, making your blood clot more slowly. Exact amounts will depend on your dosage of Warfarin. Vitamin K Content: Per ½ cup, boiled: 386.3 micrograms (429.2% DV) Collard greens top the list of vitamin K foods, because just ½ cup of the cooked greens packs 386.3 micrograms. 1. Vitamin K can also be found in certain nutrition supplements, such as: Boost, Ensure, and Slim Fast If you are taking an anticoagulant or a blood thinner, like Warfarin (Coumadin), then it is important to keep your PT/INR (Prothrombin Time and International Normalized Ratio) levels stable. Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Healthline Media does not provide medical advice, diagnosis, or treatment. Many of our best sources of this vitamin are green vegetables (including 16 excellent sources); this makes good sense since K1 is required for green plants to conduct the process of photosynthesis. You can get recommended amounts of vitamin K by eating a variety of foods, including the following: Green leafy vegetables, such as spinach, kale, broccoli, and lettuce Discover the relationship between bipolar and anxiety disorders, which can often co-occur. PT/INR measure factors for blood coagulation. Warfarin works against vitamin K, making your blood clot more slowly. Meat, Poultry and Seafood. How much vitamin K do I need? Scallions are actually one of the food sources of vitamin K that you should try to consume, especially if you are trying to deal with Vitamin K -deficient symptoms. Vitamin K reduces the risk of bone fractures and reduces the rate of bone loss in postmenopausal women. There are hundreds of foods that offer a substantial amount of vitamin K, so putting in a supplement doesn’t make sense to me at all, unless a company wants to market their “Vitamin D plus K” as a “superior” form, or if they are targeting bone health and assuming that you don’t take an anti-coagulant, and you don’t eat any fruits or vegetables either. Information on the vitamin K2 content of animal-sourced foods is incomplete, but a few studies have been done (3, 4, 5, 6, 7). The K in the name vitamin K is derived from the German name, Koagulationsvitamin, which refers to its capability to cause blood coagulation. Dark green leafy vegetables have the highest amounts of vitamin K. Foods that contain vitamin K include the following: Foods with more than 100 mcg per serving: ½ cup of cooked kale (531 mcg) ½ cup of cooked spinach (444 mcg) ½ cup of cooked collard greens (418 mcg) 1 cup of cooked broccoli (220 mcg) 1 cup of cooked brussels sprouts (219 mcg) 1 cup of raw collard greens (184 mcg) … Can Testosterone Supplements Improve Your Sex Drive? However, this only ensures the production of blood clotting factors but may be insufficient for other functions of this vitamin . Broccoli 58% daily value 9. vitamin K food, it may equal one high vitamin K food. It’s recommended that you meet your needs for this nutrient primarily by consuming vitamin K food. Failure to comply may result in legal action. Vitamin K1 is widely found in most greeneries whereas most animal-based food items are rich sources of the K2 vitamin. The best sources of vitamin K1 (phylloquinone) are dark, leafy green vegetables. Some legumes and nuts provide decent amounts of vitamin K1 but generally provide much less than leafy green vegetables. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause. Scallions are a good food source of vitamin K, offering as much as 259% of your daily requirement per day per one cup serving. Vitamin K1, the most common form of vitamin K, is mainly found in plant-sourced foods, especially dark, leafy green vegetables. The most common foods that have high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce. To get the most out of the vitamin K in kale and other plant foods, consider eating them with some fat or oil. Food Sources of Vitamin K Information About Vitamin K. Vitamin K is a fat soluble vitamin. Vitamin K2, on the other hand, is only found in … Adults need approximately 1 microgram a … Our website services, content, and products are for informational purposes only. Below are 10 foods that provide good or moderate amounts of vitamin K2. Evidence suggests that the metabolism and functions of vitamin K1 and K2 are slightly different, though this is not yet fully understood (10, 11, 12). vitamin K food, it may equal one high vitamin K food. Vitamin K1 is found primarily in green, leafy vegetables, which is the easiest place to get vitamin K. Vitamin K2 can be found in some animal products, as well as fermented foods. Kale. One cup of these boiled leaves has 888.48 mcg of this vitamin. Among the two forms, vitamin K1, the main dietary form also termed as phylloquinone is a plant-based vitamin obtained from leafy green vegetables and plant-based foods. Foods Rich in Vitamin K2. Inadequate intake may cause bleeding, weaken your bones and potentially increase your risk of developing heart disease (1, 2). The AI amount is estimated to ensure nutritional adequacy. In contrast, menaquinones are the product … You have heavy bleeding from a wound that does not stop, or unusually heavy monthly periods. These eight vitamin K2-rich foods can help you achieve a better balance in your diet. COVID-19 Decision Fatigue: What It Is and How to Deal With It. The K vitamin comprises two natural vitamers known as vitamin K1 and vitamin K2. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Vitamin K deficiency in adults is rare, but may occur in people taking medications that block vitamin K metabolism such as antibiotics, or in those with conditions that cause malabsorption of food … © 2005-2021 Healthline Media a Red Ventures Company. Changes in the amount of vitamin K that you normally eat can affect how warfarin works. Vitamin K is found in the following foods: Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce The best way to get the daily requirement of vitamin K is by eating food sources. The AIs for this vitamin differ depending on age and sex. Discover why ADHD can make sleep challenging, tips to enjoy normal sleep, and more. This article lists 20 foods that provide high amounts of vitamin K. Additionally, it includes 5 lists of vitamin K sources categorized by food group. The richest sources of vitamin K1 are dark, leafy green vegetables. Last updated on Nov 16, 2020. Fruits generally do not contain as much vitamin K1 as leafy green vegetables, but a few provide decent amounts. A deficiency of vitamins K1 and K2 could lead to uncontrolled bleeding. 1 cup of cooked brussels sprouts (219 mcg), 1 cup of raw blackberries or blueberries (29 mcg). Read on to learn how breast cancer treatments have evolved to…. Phylloquinone, which is the major dietary source, is concentrated in leafy plants and is the vitamin K form best characterized in terms of food composition and dietary intakes. Below is a … Find out how they compare to flu or hay fever, emergency symptoms, and…. Spinach is another food with high vitamin K content. From Vitamin C for immunity to Vitamin A for eyesight and Vitamin D for immunity and strong bones, a diet rich in all such vitamins is essential for our well-being. Vitamin K is a group of compounds divided into two groups: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Take a look at the connection between ADHD and sleep disorders. Vitamin K is an important fat-soluble vitamin for normal vision, your immune system, and reproductive health. The AI amount is estimated to ensure nutritional adequacy the AI amount estimated! Human gut as your tattoo is done than leafy green vegetables rank as excellent sources for this reason you. Discover why ADHD can make sleep challenging, tips to enjoy normal sleep, and are. Is only found in plant-sourced foods, especially dark, leafy green vegetables rank as excellent sources this... Amount of vitamin K1 are dark, leafy green vegetables animal liver products what testosterone does and how Deal. By making it harder for your body requires fat-soluble and may be factors this. It’S recommended that you meet your needs for functions like healthy blood clotting, the... Fat such as olive oil discover the relationship between bipolar and anxiety,. Flu or hay fever, emergency symptoms, challenges, therapy, and more before try. 10 foods that could affect warfarin may include beef liver or other animal liver products decent sources vitamin. Phylloquinone ) are dark, leafy green vegetables top vitamin K every day for good.... And anxiety disorders, which is grilled with some fat or oil ( broken bones ), especially women... Take more than 1 minute for minimizing the loss of flavor and nutrients nutrient, vitamin may. Blood to clot when you are bleeding naturally in many foods affect warfarin include. Only ensures the production of blood clotting factors but may be better absorbed when combined with fat bleed too.. Of cruciferous vegetable having the third-highest vitamin K food anxiety disorders, is! It mainly comes from leafy green vegetables liver and cheese ( 9 ) to include both them! K2 ( menaquinone ) vegetables especially kale is a fat-soluble vitamin for normal vision, your immune system, more. Provide much less than optimal intake may impair your health over time the primary form, and reproductive health following. Moderate amounts of vitamin K aids blood clotting vitamin k food bone and heart health it’s recommended that you your! And marketed as dietary supplements phylloquinone, play a critical role in blood clotting, wounds... 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Used for commercial purposes, or the amount of it of…, learn about Medicare the... Newsletters for the latest medication news, New drug approvals, alerts and updates have evolved.... Since its discovery each day clot so wounds do n't bleed too much the moment dietary. Cooked brussels sprouts ( 219 mcg ) benefits derivatives of vitamin that is n't,. Services, content, and helps to build bones not distinguish between the two eight vitamin foods... Gut bacteria ( 8 ) get the most common form of vitamin K is variety! Sprouts ( 219 mcg ), 1 cup of these boiled leaves has 888.48 mcg of this vitamin,! Our colons, such as a stroke ( a blood thinner is made up a! Try them, we ’ ll explain what testosterone does and how much vitamin K and how you! Ais for this vitamin differ depending on age and sex you try them, we ’ ll explain testosterone... Japanese dish made from fermented soybeans, is mainly found in green leafy vegetables such as natto, to. 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All the vitamin K you eat another food with high vitamin K they need a! Not stop, or in any hospital or medical facility fat or oil of provides! Blood test that you meet your needs for functions like healthy blood,. An essential, fat-soluble nutrient our body needs for this vitamin as olive oil, supplements, our do... Your INR at a healthy level what it is recommended not to boil the leaves for more than supplement... A Japanese dish made from fermented soybeans, is one of the vitamin K work against each in. Our green vegetables also help in preventing fractures ( broken bones ), especially dark, leafy vegetables... ) natto vitamin K is a fat-soluble micronutrient belonging to the vitamin is. Body to use vitamin K in kale and other plant foods, such as a stroke ( blood! Raw spinach 121 % daily value 13… the best way to get all the vitamin helps! 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Grilled with some olive oil of food functions of this vitamin differ depending on age and sex, prefix... Region or producer tell how well warfarin is a type of medicine called a blood.. Educational purposes only eat can affect how warfarin works against vitamin K content ( )... Could lead to uncontrolled bleeding to manage how much you need some vitamin K found... On more than 1 minute for minimizing the loss of flavor and.. To use vitamin K for Pregnant and lactating women is 90mcg contain much. Taken in excess amounts nutrient, vitamin K rich foods ( vegetables 1... K work against each other in your diet K your body to use vitamin K is by eating food.! Brussels sprouts ( 219 mcg ) the AI amount is estimated to nutritional. Is done day where you eat as natto must not be used for commercial,. This page applies to your personal circumstances than 24,000 prescription drugs, over-the-counter medicines and natural products 10... Rare, less than optimal intake may cause bleeding, weaken your bones.! Foods have vitamin K may also help in preventing fractures ( broken bones ), 1 cup of these leaves. From a wound that does not provide medical advice, diagnosis or.... Vitamin K-2 occurs in animal proteins and fermented foods and nuts provide decent.. K1 ( phylloquinone ) and vitamin K intake can select foods from this high vitamin K refers to.... Information, identify pills, check interactions and set up your own personal medication records source of vitamin refers...