Everything You Need to Know About Vitamin K: Foods, Benefits, and More

Ready for yet another reason to eat your veggies? Foods like leafy greens and veggies, including broccoli and cabbage, are loaded with vitamin K, an important nutrient that’s been associated with improved insulin levels, a reduced risk of cancer, and protection against heart disease. Not only that, but vitamin K foods can also promote proper blood clot formation and support bone health.

Oh yes, they also help keep vitamin K deficiency at bay.

This essential micronutrient isn’t just found in greens, though. It can also be found in certain types of fruit, meat, and dairy, and it is even produced inside your own body by your good gut bacteria.

Getting a good amount of vitamin K from dietary sources is integral to health, and a deficiency can result in a long list of health problems.

Keep reading to find out what you need to know about vitamin K foods and how you can ensure that you get enough in your diet.

What Is Vitamin K?

Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control. It’s broken down into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 is the most common source that is present primarily in plant foods like leafy greens. Vitamin K2, on the other hand, is found in animal products and fermented foods.

Foods high in this vitamin include meat, dairy, and natto. It is also produced by the beneficial bacteria in your gut microbiome.

On a healthy, well-balanced diet, a deficiency of vitamin K is rare. This is because it’s plentiful in healthy whole foods.

Ultra-processed foods and refined sugars, on the other hand, are foods with minimal amounts of vitamin K. If these nutrient-poor foods make up a large part of your diet, it could mean you may not get enough dietary sources of this key vitamin.

Vitamin K deficiency is very serious and can result in easy bruising, bleeding, tooth decay, and issues with bone health. For this reason, it’s crucial to ensure you’re including a serving or two of vitamin K-rich foods with each meal.

Types of Vitamin K

Many people don’t realize that there is more than one type of vitamin K. There are actually two main forms of vitamin K that we acquire from our diets, as previously mentioned: vitamin K1 and vitamin K2.

Vitamin K1 is also called phytonadione, while vitamin K2 is referred to as menaquinone. Vitamin K3 is also available, which is a synthetic form known as menadione.

Here’s a breakdown of the different types of vitamin K and how to get them from vitamin K foods or dietary supplements:

Vitamin K1

Vitamin K1 is mostly found in vegetables, while vitamin K2 is found in fermented dairy products and is also produced by the bacteria in our guts.

While vitamin K1 is found in plant foods that are very healthy for many reasons — such as leafy greens like spinach, kale, broccoli, and cabbage — it’s vitamin K2 that seems to be most beneficial for protecting the heart.

In fact, vitamin K2 seems to be more effective than vitamin K1 at preventing and reversing arterial calcifications that lead to heart-related problems.

The best way to get the daily requirement of both types is by eating a variety of whole vitamin K foods, including green plant foods and raw, fermented dairy products (like yogurt or raw cheese), fish, and eggs that provide vitamin K2.

Vitamin K3

Additionally, there is a synthetic version known as vitamin K3. However, it’s best to eat plenty of whole foods that are high in vitamin K and other important nutrients instead of relying on dietary supplements.

Top Vitamin K Foods

Looking for a list of food options that contain vitamin K? This essential vitamin is found primarily in green vegetables, fruits, probiotic foods, and animal products, which makes it easy to meet your needs through a healthy and well-balanced diet.

Some of the top vitamin K foods include:

• Kale — ½ cup cooked: 531 micrograms (over 100 percent DV)
• Spinach — ½ cup cooked: 445 micrograms (over 100 percent DV)
• Collard greens — ½ cup cooked: 386 micrograms (over 100 percent DV)
• Beet greens — ½ cup cooked: 348 micrograms (over 100 percent DV)
• Turnip greens — ½ cup cooked: 265 micrograms (over 100 percent DV)
• Dandelion greens — ½ cup raw: 214 micrograms (over 100 percent DV)
• Mustard greens — ½ cup cooked: 210 micrograms (over 100 percent DV)
• Swiss chard — ½ cup raw: 150 micrograms (over 100 percent DV)
• Brussels sprouts — ½ cup cooked: 109 micrograms (91 percent DV)
• Spring onions (scallions) — ½ cup raw: 103 micrograms (86 percent DV)
• Cabbage — ½ cup cooked: 81.5 micrograms (68 percent DV)
• Beef liver — 1 slice — 72 micrograms (60 percent DV)
• Kiwi — 1 cup — 71 micrograms (59 percent DV)
• Celery juice: 69.1 micrograms (57% DV)
• Chicken breast — 3 ounces cooked — 51 micrograms (43 percent DV)
• Broccoli — ½ cup raw: 46 micrograms (38 percent DV)
• Avocado — 1 cup — 31.5 micrograms (26 percent DV)
• Green beans — 1/2 cup cooked: 30 micrograms (25 percent DV)
• Blackberries — 1 cup — 29 micrograms (24 percent DV)
• Blueberries — 1 cup — 29 micrograms (24 percent DV)

Other vitamin K foods include:

• Pork chops
• Goose liver paste
• Soybean oil
• Hard cheeses
• Bacon
• Ground beef
• Pork liver
• Duck breast
• Beef kidneys
• Chicken liver
• Whole milk
• Butter
• Pomegranate
• Figs
• Tomatoes
• Grapes
• Red currants
• Soybeans
• Sprouted mung beans
• Cashews
• Red kidney beans
• Hazelnuts
• Pine nuts
• Pecans
• Walnuts
• And more

Benefits of Vitamin K

1. Fight Cancer

Some evidence has found that vitamin K1 and vitamin K2 could help kill off cancer cells and may even reduce the risk of cancer.

One study from the Department of Medicine, Division of General Internal Medicine at the University of Toronto evaluated 440 postmenopausal women with weakened bones who were supplemented with vitamin K1 for two years. Interestingly enough, taking vitamin K1 was associated with a 75 percent reduction in cancer incidence. Not only that, but higher vitamin K intake was also linked to a lower risk of death from cancer.

Another study published in the American Journal of Clinical Nutrition found that an increased intake of vitamin K2 was associated with a lower risk of cancer and cancer-related mortality.

2. Build Stronger Bones

Vitamin K foods may also improve bone health and reduce the risk of bone fractures.

A review of five studies published in PLOS Medicine found that people who took vitamin K2 supplements experienced improved bone mineral density and reduced bone fracture rates compared to a control group.

Another study in Japan supplemented 241 people with osteoporosis with vitamin K2. It found that supplementation was able to maintain bone density and was even more effective when paired with vitamin D.

3. Improve Heart Health

One of the most well-known vitamin K benefits is its ability to promote heart health.

In particular, vitamin K is important for preventing the calcification of arteries, which is a major risk factor for heart disease.

One large study from the Netherlands looked at the diets of 16,057 women over an eight-year period. It found that women who had higher intakes of vitamin K2 had a lower risk of developing coronary heart disease.

Increased intake of vitamin K2 was also associated with a reduced risk of heart disease-related mortality.

Another study published in Atherosclerosis concluded that vitamin K2 intake was inversely associated with arterial calcification in older adults, meaning that a higher intake of this important nutrient could help protect against heart disease.

Vitamin K Deficiency

Vitamin K deficiency is rare but can result in serious side effects, such as impaired blood clotting, excessive bleeding, and easy bruising.

Since this vitamin plays a role in bone health, some studies have found that low levels of vitamin K could also be linked to an increased risk of osteoporosis, poor bone density, and fractures.

One study even found that low intake of this vitamin was associated with a higher risk of hip fractures in older adults.

A few other factors may increase your risk of developing a vitamin K deficiency. For instance, having a health condition that impacts nutrient absorption, such as inflammatory bowel disease or cystic fibrosis, may impair the absorption of vitamin K and lead to deficiency. Excessive alcohol consumption may also interfere with vitamin K metabolism and reduce levels of this important vitamin.

Those taking certain medications may also be at a higher risk of deficiency. Blood thinners like warfarin are often prescribed for those at risk of developing blood clots. However, these drugs also interfere with the activity of vitamin K in the body and may make you more susceptible to vitamin K deficiency.

Risks and Side Effects

Although it’s rare, some people may need to limit their vitamin K intake, especially if they are taking medications for blood clotting. For example, warfarin is a blood thinner that works by decreasing the activity of vitamin K to slow the clotting of blood. While taking warfarin, it’s often recommended to consume a consistent intake of vitamin K foods to avoid interfering with the medication.

It’s also important to note that getting too much of this vitamin from food sources is unlikely to cause any negative side effects. However, consuming excessive amounts from high-dose supplements may cause harm to your health.

If you’re thinking about taking a vitamin K supplement, it’s best to talk to your doctor to determine if it’s right for you and find a dose that suits your individual needs.

How to Get More Vitamin K

Fortunately, vitamin K foods are abundant in many healthy whole foods. Incorporating more green veggies, fermented foods, and animal products into your diet can easily ensure you meet your daily vitamin K needs.

Need a few ideas to help get you started? Try a few of these simple suggestions:

• Make a big salad with leafy greens like spinach, kale, and cabbage. Top it with healthy fats like avocado and olive oil to bump up the absorption of fat-soluble vitamin K.
• Snack on fermented foods like sauerkraut or kimchi to boost your intake of vitamin K2.
• Add a serving of dairy to your daily routine with a glass of raw milk or a few slices of cheese.
• Enjoy a variety of animal products, such as fish, meat, and eggs.

By making an effort to get more vitamin K foods into your diet, you can make sure you’re getting enough of this essential vitamin.

To recap, vitamin K is a fat-soluble vitamin that comes in two main forms: K1 and K2. It’s found in a wide variety of foods, such as leafy greens, meat, dairy, and fermented foods, and it’s essential for blood clotting, bone health, and heart health.

To ensure you’re meeting your daily vitamin K needs, aim to get plenty of whole foods that are rich in this essential nutrient.

Disclaimer: The above-mentioned information is for reference purposes only