Vitamin K is an essential nutrient that plays a critical role in maintaining the health of our blood and bones. It is a fat-soluble vitamin that is necessary for the proper formation of blood clots, as well as the proper functioning of our bones. This vitamin is found in a variety of foods and is available in several forms, including vitamin K1 and vitamin K2.
Vitamin K1, also known as phylloquinone, is primarily found in leafy green vegetables such as kale, spinach, and broccoli. Vitamin K2, also known as menaquinone, is found in fermented foods such as cheese, yogurt, and natto (fermented soybeans). Both forms of vitamin K are important for our health and can be obtained by consuming a variety of vitamin K-rich foods.
If you are looking to boost your blood and bone health, here are 15 options to choose from:
- Kale: This leafy green is packed with vitamin K and is considered to be one of the best sources of this essential nutrient. One cup of raw kale contains over 1,000% of the daily recommended intake of vitamin K.
- Spinach: Spinach is another leafy green that is high in vitamin K. One cup of raw spinach contains almost 100% of the daily recommended intake of vitamin K.
- Broccoli: This cruciferous vegetable is a good source of vitamin K and is also rich in other nutrients such as vitamin C and vitamin A. One cup of cooked broccoli contains almost 90% of the daily recommended intake of vitamin K.
- Brussels sprouts: These mini cabbages are another good source of vitamin K. One cup of cooked Brussels sprouts contains over 70% of the daily recommended intake of vitamin K.
- Collard greens: Collard greens are a traditional Southern vegetable that is high in vitamin K. One cup of cooked collard greens contains over 60% of the daily recommended intake of vitamin K.
- Swiss chard: This leafy green is a good source of vitamin K and is also rich in other nutrients such as vitamin A and iron. One cup of cooked Swiss chard contains over 50% of the daily recommended intake of vitamin K.
- Mustard greens: Mustard greens are a good source of vitamin K and are also high in other nutrients such as vitamin A and vitamin C. One cup of cooked mustard greens contains over 40% of the daily recommended intake of vitamin K.
- Parsley: This herb is often used as a garnish, but it is also a good source of vitamin K. One tablespoon of chopped parsley contains over 30% of the daily recommended intake of vitamin K.
- Green beans: These legumes are a good source of vitamin K and are also high in other nutrients such as vitamin C and vitamin A. One cup of cooked green beans contains over 20% of the daily recommended intake of vitamin K.
- Fermented foods: Foods such as cheese, yogurt, and natto are high in vitamin K2 and are considered to be a good source of this form of the vitamin.
- Egg yolks: Egg yolks are a good source of vitamin K2, which is important for bone health.
- Organ meats: Organ meats such as liver and kidney are high in vitamin K2 and other nutrients that are important for our health.
Soybeans: Soybeans are a good source of vitamin K1 and are also high in other nutrients such as protein and fiber.
