Explore These 21 Nutritious Foods That Contain Abundant Vitamin K
Vitamin K: A Key Nutrient for Heart Health and Beyond
Vitamin K, a vital nutrient that plays a crucial role in blood clotting and bone health, should be a staple in most people's heart-healthy diets. This fat-soluble vitamin, found in a variety of foods, can help reduce the risk of high blood pressure, kidney disease, and arterial calcification.
Foods rich in vitamin K include leafy greens such as spinach, kale, and turnip greens, fruits like grapes and blueberries, and vegetables like carrots and okra. For instance, boiled turnip greens contain 426 micrograms of vitamin K per 1/2 cup, while raw kale offers 57 micrograms in the same serving.
Roasted chicken breast provides 13 micrograms of vitamin K per 3 ounces, and canola oil offers 10 micrograms per tablespoon. Foods high in unsaturated fats, such as avocados, heart-healthy oils, nuts, seeds, whole milk or yogurt, olives, and edamame, are healthy choices to eat before vitamin K-rich foods, as they aid in the absorption of this essential nutrient.
Vitamin K exists in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). While vitamin K1 is predominantly found in plant-based foods, vitamin K2 is more common in animal products, dairy, and fermented foods. Vitamin K2 forms, especially MK-7, have greater bioavailability and longer half-life in the body, potentially offering superior tissue-specific effects such as bone and heart health benefits.
Supplements containing vitamin K2, often combined with fat sources to optimize absorption, may be more reliably absorbed and effective in specific health roles than dietary vitamin K alone. While most people can obtain sufficient vitamin K through a balanced diet rich in leafy greens and healthy fats, supplementation ensures consistent, measurable intake and may be particularly useful in cases of deficiency risk or dietary limitations.
Vitamin K works with calcium and vitamin D to build healthy bones, reducing the risk of fractures and osteoporosis. The U.S. Department of Agriculture recommends 90 micrograms of vitamin K per day for women, 120 micrograms for men, and 75 to 90 micrograms for pregnant or lactating women.
In summary, a diet rich in vitamin K-rich foods paired with healthy fats remains a natural and effective approach for most individuals. However, vitamin K supplements, especially forms rich in K2 combined with fat and vitamin D3, may be more reliably absorbed and effective in specific health roles than dietary vitamin K alone. It is essential to maintain a balanced diet and, if necessary, consult a healthcare professional about supplementation.
[1] Nutrients (Basel). 2019 Mar; 11(3): 612. [2] Nutrients (Basel). 2015 Dec; 7(12): 8891. [3] Nutrients (Basel). 2017 Feb; 9(2): 161. [4] Nutrients (Basel). 2019 Jan; 11(1): 155. [5] Nutrients (Basel). 2017 Dec; 9(12): 1255.
Culture plays a significant role in the consumption of vitamin K-rich foods, with various cuisines emphasizing different sources. For example, Japanese cuisine, known for its focus on fermented foods, offers natto, a fermented soybean dish that offers numerous health benefits, including a high concentration of vitamin K2.
A healthy-and-wellness lifestyle often includes conscious decisions about nutrition, and incorporating a variety of vitamin K-rich foods into one's diet can contribute to maintaining heart health. Nutrition experts recommend consuming a balanced mix of foods, including both plant-based and animal-derived sources of vitamin K, such as leafy greens, fruits, and roasted chicken breast, to ensure a broad absorption spectrum.
In addition to serving vital roles in bone and heart health, some studies suggest that certain forms of vitamin K, such as vitamin K2, may also have positive effects on brain function and health. This field of science is still evolving, but the potential benefits of vitamin K for overall health and wellness are increasingly being recognized.
