Top 10 Vitamin K Rich Foods April 27, 2015

Vitamin K is a fat soluble vitamin responsible for proper functioning of several bodily systems. The foremost function of this substance is to assist blood clotting process. Moreover, it also helps building and strengthening bones and in preventing kidney stones. Researchers are also looking into the role of vitamin K in treating osteoporosis and Alzheimer’s as well as preventing cancer and cardiovascular disorders.

vitamin k rich foods for vegetarians

Source: Shutterstock

The deficiency of vitamin K can be extremely detrimental for human health and so can be its overdose. Lack of K vitamin in an individual increase the odds of haemorrhage (bleeding), osteoporosis, bone fracture and easy bruising. In severe cases, vitamin K deficiency can also chock the patient to death.

Its overdose, conversely, can bring about vitamin-K-toxicity in the body. Excessive consumption of vitamin K can also cause the blood to thicken and hence can trigger stroke or vascular problems. So, one should always go easy on the consumption of vitamin K so as to avoid both extreme conditions – deficiency or overdose.

The recommended dosage of vitamin K for teens and adults is 75 micrograms and 120 micrograms per day.

Top Ten Vitamin K Rich Foods:

Vitamin K can be found in many different natural ingredients including vegetables, fruits, herbs, and meat. Listed below are ten vitamin K foods that you can include in your everyday diet to keep up its levels in your body, enabling all of your systems to work efficiently.

1. Kale:

Kale is among the richest natural sources of vitamin K on the planet. This dark-green leafy vegetable is considered as a powerhouse of several vital vitamins, minerals and powerful antioxidants. However, for drawing optimum health benefits of kale one ought to use it in well-cooked form rather than raw.

Food SourceVitamin C in 100gCalories 100 g
Kale817 mcg50 g

[ Read: Vitamin B6 Rich Foods ]

2. Spinach:

One of the healthiest and most commonly used leafy veggie, spinach, is another excellent dietary source of vitamin K. A single serving of boiled spinach supplies 888.48 mcg of this essential nutrient.

Food SourceVitamin C in 100gCalories 100 g
Spinach483 mcg23 g

3. Dried Herbs:

Long employed to serve medical purposes, herbs are naturally packed with various vital nutrients including vitamin K which makes it a good option among the vitamin k sources. Dried basil, sage, thyme, coriander, marjoram, oregano and parsley are considerable options to incorporate in routine diet for increasing your vitamin E intake.

Food SourceVitamin C in 100gCalories 100 g
Dried basil1715 mcg251 g
sage1715 mcg315 g
thyme1715 mcg276 g
coriander12.0 mcg23 g
marjoram622 mcg271 g
oregano622 mcg306 g
parsley1640 mcg36.0 g

[ Read: Vitamin D Rich Foods ]

4. Spices:

Hosting a significant content of vitamin C and E, red chilli powder is a great addition to spice-up a cuisine and get your daily vitamin K needs. Curry powder, paprika and cayenne also contain decent amounts of vitamin K. Try adding these spices in your regular soups and salads.

Food SourceVitamin C in 100gCalories 100 g
Curry powder99.8 mcg325 g
paprika80.3 mcg289 g
cayenne80.0 mcg315 g

5. Fish Oils:

Virtually all sorts of fish oils are excellent providers of vitamin K and essential fatty acids like Omega 3. Do include fish and fish oils in your routine diet to maintain better health.

Food SourceVitamin C in 100gCalories 100 g
Total Omega-3 fatty acids35311 mg902 g
Total Omega-6 fatty acids1543 mg902 g

[ Read: Rich Sources of Vitamin C ]

6. Plums:

Plums also contain high dosages of vitamin K. A single serving of plums is found to supply 248g of this vitamin.

Food SourceVitamin C in 100gCalories 100 g
Plums6.4 mcg46 g

7. Cruciferous Vegetables:

Cruciferous vegetables such as turnip greens, collard greens and mustard greens are another rich source of vitamin K. One cup of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is suggested not to boil the cruciferous veggies for more than five minutes or they’ll lose most of their nutritious values.

Food SourceVitamin C in 100gCalories 100 g
collard greens511 mcg30 g
turnip greens368 mcg20 g
mustard greens300 mcg15 g

8. Cucumbers:

If you like cucumbers, then now you’ve a good reason to consume more of them. They hold high concentrations of vitamin K and can be an ideal snack option if you’re seeking ways to supplement your vitamin K intake.

Food SourceVitamin C in 100gCalories 100 g
cucumbers16.1 mcg15 g

[ Read: Sources of Vitamin B ]

9. Swiss Chard:

Innately packed with goodness of several vital vitamins and minerals as well as potent antioxidants, Swiss chard is known to provide 8738 mcg of vitamin K per 200 calorie serving. It makes a great substitute for spinach.

Food SourceVitamin C in 100gCalories 100 g
Swiss chard830 mcg19

10. Brussels sprouts:

Last but not the least, Brussels sprouts! Although they’re quite unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do incorporate sprouts in your regular diet plan so as to get 300 μg of the vitamin K per serving.

Food SourceVitamin C in 100gCalories 100 g
Brussels sprouts140 mcg36 g

Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.

[ Read: Deficiency of Vitamin k ]

The following two tabs change content below.
  • http://www.stylecraze.com/members/tanujamalhotra/ Tanuja

    great!! informative :D well mentioned shaista :)

  • http://www.stylecraze.com/members/hamsinisaxena/ Hamsini

    vegetables, fruits.. most likely contain high calories and vitamin.. must eat most protein containt food.. !!nice article ..

  • http://www.stylecraze.com/members/haimavathi/ Haimavathi

    Nice article :) well follow this tips :D