Vitamin K: Why You Shouldn't Overlook This Essential Nutrient
Vitamin K is often overlooked when it comes to essential nutrients, largely because its primary function is not very well-known. However, it is essential for a number of important bodily functions, including bone formation, liver function, disease resistance, cancer prevention, and longevity.
Some of the best food sources of phylloquinone are leafy greens like kale, spinach, and broccoli. These vegetables are not only high in vitamin K but are also packed with other essential vitamins and minerals.
Other food sources include meat, dairy products, and eggs. Liver, in particular, is a great source of vitamin K. For those who prefer plant-based options, fermented foods like sauerkraut and miso are also rich in vitamin K.
It is important to note that vitamin K is a fat-soluble vitamin, which means it works best when consumed with healthy fats. For example, adding a drizzle of olive oil to your leafy greens can increase the absorption of vitamin K.
Incorporating vitamin K-rich foods into your diet is easy and delicious. By including these foods in your meals, you can ensure that you are getting enough of this vital nutrient to support your health and wellbeing.
Adult men need 120 micrograms, while women need 90 micrograms daily. Infants and children require less, with infants needing 2 to 2.5 micrograms and children needing 30 to 75 micrograms daily.
Meat & Protein
Grass Fed Red Meat
Grass-fed beef is a good source of vitamin K, providing 6% of the daily value per 3.5oz. It is also lower in calories and fat than conventional beef.
Beef liver is an excellent source of vitamin K, providing 145% of the daily value per 3.5oz.
Bison is another excellent source of vitamin K, providing 16% of the daily value per 3.5oz. It is also low in fat and high in protein.
Venison is a lean red meat that is high in protein and a good source of vitamin K, providing 5% of the daily value per 3.5oz.
Beans & Legumes
One cup of cooked green peas contains 48% of your daily value (DV)
One cup of cooked soybeans contains 46% of your DV.
A cup of cooked chickpeas contains 29% of your DV .
One cup of cooked kidney beans contains 22% of your DV.
Free Range Eggs
Hard-boiled egg (1 large) – 10% DV
Scrambled egg (1 large) – 5% DV
Poached egg (1 large) – 4% DV
Fried egg (1 large) – 4% DV
Deviled egg (1 large) – 4% DV
Whole Grains, Cruciferous & Leafy Greens
Whole Grains
This ancient wheat grain has Manganese, Vitamin E, Zinc, Phosphorous, Vitamin B1, and the highest amount of vitamin K per serving.
A distant cousin to wheat, spelt is high in fiber, protein, and vitamin K.
This unprocessed grain is a rich source of Vitamin K as well as other vitamins and minerals like fiber, thiamin, and magnesium.
Whole wheat flour is excellent sources of fiber and vitamin K.
Barley is a highly nutritious grain that provides good amounts of vitamin K per serving.
Cruciferous
A single serving of broccoli contains about 100% of the recommended daily value.
A single serving of asparagus (around 5 spears) contains approximately 55% of the daily value.
About 1 cup can provide approximately 85% of the Daily Value.
A single serving of Brussels sprouts contains approximately 137% of the Daily Value.
1 cup of chopped cauliflower provides approximately 15-20% of the daily value.
Leafy Greens
A cup of cooked beet greens provides approximately 684% of the daily value (DV).
One cup of raw kale (about 67 grams) contains approximately 684% of the daily value.
In one serving of spinach (about 1 cup cooked or 30 grams raw), contains approximately 181% of vitamin k.
A single cup, cooked provides 836% of the daily value.
A single serving of dandelion greens contains approximately 535% of the daily value.
One cup provides approximately 524% of the daily value.
A single serving of Swiss chard typically provides about 300-400% of the daily value.
A cup of turnip greens, provides 684% of the daily value.
One cup of chopped watercress provides about 106% of the daily recommended value.
Herbs
Herbs
A single serving of alfalfa typically contains around 10-15% of the daily value
A single serving of nettle approximately 3.5oz, provides around 1,300% of the daily value.
Did you know?
While vitamin K can be found in leafy green vegetables like spinach and kale, did you know that the bacteria in your intestines can also manufacture this key nutrient?
That’s right – the bacteria in your gut, known as the gut microbiome, have the ability to produce vitamin K. It’s just one of the many roles that these helpful microbes play in our overall health.
Newborn babies are often given a vitamin K injection at birth to prevent bleeding. This is because babies do not have enough vitamin K stored in their bodies, and their diets may not provide enough of the vitamin.
In the 1940s, a Japanese scientist named Dr. Saki discovered a fermented soybean dish called natto, which is high in vitamin K. Natto has a slimy texture and pungent smell, making it an acquired taste. Despite its odd qualities, natto remains a popular traditional dish in Japan and is still considered one of the best sources of vitamin K today.