Top Vitamin K Sources: Boost Your Health

Sources of Vitamin K: Unlocking the Power of this Essential Nutrient

Vitamin K is an essential nutrient that plays a critical role in blood clotting, bone health, and cardiovascular health. There are three main types of vitamin K: K1 (phylloquinone), K2 (menaquinone), and K3 (menadione). Here are some of the richest sources of vitamin K:

Leafy Greens

1. Spinach: 1 cup cooked spinach provides 840 mcg of vitamin K1.
2. Kale: 1 cup cooked kale provides 540 mcg of vitamin K1.
3. Collard Greens: 1 cup cooked collard greens provide 530 mcg of vitamin K1.

Fermented Foods

1. Sauerkraut: 1 cup sauerkraut provides 65 mcg of vitamin K2.
2. Kimchi: 1 cup kimchi provides 55 mcg of vitamin K2.
3. Natto: 1 cup natto provides 360 mcg of vitamin K2.

Fatty Fish

1. Salmon: 3 oz cooked salmon provides 25 mcg of vitamin K2.
2. Tuna: 3 oz cooked tuna provides 20 mcg of vitamin K2.
3. Mackerel: 3 oz cooked mackerel provides 15 mcg of vitamin K2.

Dairy and Eggs

1. Egg Yolks: 1 large egg yolk provides 15 mcg of vitamin K2.
2. Grass-Fed Milk: 1 cup grass-fed milk provides 10 mcg of vitamin K2.
3. Cheese: 1 oz cheese provides 5-10 mcg of vitamin K2.

Other Sources

1. Prunes: 1/4 cup prunes provide 60 mcg of vitamin K1.
2. Sesame Oil: 1 tablespoon sesame oil provides 20 mcg of vitamin K1.
3. Soybeans: 1 cup cooked soybeans provide 15 mcg of vitamin K1.

Incorporating these vitamin K-rich foods into your diet can help support overall health and well-being.