Vitamin K-Rich Foods: A Guide for Better Nutrition

Vitamin K Rich Foods to Incorporate in Your Diet

Vitamin K is essential for blood clotting, bone health, and cardiovascular well-being. Here are some top vitamin K-rich foods to add to your diet:

Leafy Greens

• Kale: 544 mcg per cup cooked, rich in vitamins and minerals
• Collard Greens: 530 mcg per half cup, supports bone health
• Spinach: 72.5 mcg per half cup raw, packed with antioxidants
• Turnip Greens: 426 mcg per half cup boiled, promotes healthy bones

Vegetables

• Broccoli: 110 mcg per half cup cooked, rich in vitamins C and fiber
• Brussels Sprouts: 219 mcg per cup cooked, supports immune function
• Cabbage: 163 mcg per cup cooked, promotes digestive health
• Asparagus: 91 mcg per cup cooked, antioxidant-rich

Fruits

• Kiwifruit: 73 mcg per cup, rich in vitamin C and potassium
• Blueberries: 14 mcg per half cup, antioxidant-rich

Nuts and Seeds

• Dry Roasted Cashews: 80 mcg per half cup, good source of magnesium and copper
• Pine Nuts: 15 mcg per ounce, rich in vitamin E

Other Sources

• Nattō (Fermented Soy): 850 mcg per 3 ounces, rich in vitamin K2
• Soybean Oil: 25 mcg per tablespoon, heart-healthy
• Canola Oil: 10 mcg per tablespoon, good source of omega-3 fatty acids
• Olive Oil: 8 mcg per tablespoon, antioxidant-rich

Tips for Absorption

• Eat vitamin K-rich foods with healthy fats like avocado, nuts, or olive oil to enhance absorption
• Include a variety of vitamin K-rich foods in your diet for optimal benefits

Recommended Daily Intake

• Women: 90 mcg
• Men: 120 mcg
• Pregnant or lactating women: 75-90 mcg

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