Vitamin K Rich Foods

Kale (664% DV)

Other Green Leafy Vegetables High in Vitamin K (%DV per cup, cooked) Mustard Greens (1037%), Spinach (1111%), Collards (966%), Beet Greens (871%), Swiss Chard (716%), Turnip Greens (662%), Dandelion Greens (471%), and Broccoli Raab (272%)

Herbs (Dried Basil 21% DV)

Other Herbs High in Vitamin K (%DV per tablespoon): Dried Sage & Dried Thyme (107%), Fresh Parsley (82%), Dried Coriander (Cilantro) & Dried Parsley (34%), Dried Marjoram (16%), Fresh Basil (13%), and Fresh Chives (8%).

Spring onions (Scallions 39% DV)

Other Salad Vegetables High in Vitamin K (%DV per cup): Garden Cress (339%), Endive (144%), Radicchio (128%), Chicory Greens (108%), Watercress (106%), Cos (Romaine) Lettuce (60%), Green Lettuce (57%), Red Lettuce (49%), Celery (37%), Arugula (Rocket) (25%), Iceberg Lettuce & Cucumber (22%).

Brussels Sprouts cooked (37% DV)

Other Brassica Vegetables High in Vitamin K (%DV per cup, cooked): Broccoli (276%), Cabbage (204%), Chinese Broccoli (93%), Red Cabbage (90%), Pak Choi (72%), Savoy Cabbage, raw (60%), and Cauliflower (22%).

Asparagus, Fennel, Leeks & Okra (Asparagus, cooked (38% DV)

Other Vegetables High in Vitamin K (%DV per cup) Leeks, cooked (152%), Okra, cooked (80%) and Fennel, raw (68%).

Soybeans (Cooked) 42% DV)

Other Soybeans High in Vitamin K (%DV per cup): Raw Soybeans (109%), and Roasted Soybeans (Edamame)(108%).

Olive Oil 4% DV)

Other Vegetable Oils High in Vitamin K (%DV per tablespoon): Soybean (32%), Canola (Rapeseed) (12%), and Sesame Oil (2%)

Dried Fruit (Prunes 7% DV)

Other Dried Fruit High in Vitamin K (%DV per cup): Blueberries (120%), Pears (46%), Peaches (31%), Figs (29%), and Currants (15%).

Chili Powder & Hot Spices (Chili Powder 4% DV)

Other Spices High in Vitamin K (%DV per tablespoon): Curry Powder & Paprika (7%), and Cayenne Pepper (5%).

Top Health Benefits of Vitamin K

Supports Heart Health

Vitamin K has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits.

Vitamin K helps to prevent hardening of the arteries because it can keep calcium out of your artery linings and other body tissues, where it can cause damage. This is especially true for vitamin K2, which is the vitamin that is made naturally in the bacteria of your intestines.

Some studies show that vitamin K is a critical nutrient for reducing inflammation and protecting cells that line blood vessels, including both veins and arteries. Consuming proper levels of vitamin K is important for maintaining healthy blood pressure and decreasing the chances of cardiac arrest.

Improves Bone Density, Hip joint bone  

Vitamin K increases the amount of a specific protein required to maintain bone calcium, reducing the risk of osteoporosis. Some studies on vitamin K have even found that high intakes of vitamin K can stop bone loss in people with osteoporosis. Your body needs vitamin K to use calcium to build bones.

There is increasing evidence that vitamin K can improve bone health and reduce the risk of bone fractures, especially in postmenopausal women who are at risk for osteoporosis.

According to recent research, men and women with the highest intake of vitamin K2 (which is found in dairy products and is produced naturally in your intestines) are 65% less likely to suffer a debilitating hip fracture as compared to those with the lowest intake of vitamin K2.

These studies have demonstrated that vitamin K can not only increase bone mineral density in osteoporotic people, but it can reduce fracture rates as well.

There is also strong evidence that vitamins K and Vitamin D, a classic in bone metabolism, work together to improve bone density. There is increasing evidence that vitamin K positively affects calcium balance in the body, and calcium is a key mineral in bone metabolism. Studies of male and female athletes have also found that vitamin K helps with bone health. For people who are already injured, consuming enough Vitamin K foods can help prevent sprained ankles and to help heal broken bones.

Helps with Menstrual Pain and Bleeding

Vitamin K can help to reduce PMS cramps and other menstrual pains by regulating the function of your hormones. Because vitamin K is a blood clotting vitamin, it can also help with excessive bleeding during the menstrual cycle and offer pain relief  for PMS symptoms.

Excessive bleeding leads to more cramps and pain during your menstrual cycle. Many studies show that since vitamin K can help with the symptoms of PMS, the opposite is also true- a vitamin K deficiency will only make these symptoms worse.

Fights Cancer

Vitamin K has been shown to be effective in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. One study even found that high doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. One study showed that an increase in dietary intake of vitamin K is associated with a reduced risk of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

Helps Blood Clotting

Vitamin K clots blood and stops your body from bleeding or bruising easily. The blood clotting process is very complex, as it requires at least 12 proteins to function before the process can be completed. Four of these protein clotting factors require vitamin K for their activity; therefore, vitamin K is essential. Because vitamin k helps to facilitate in blood clotting, it plays an important role in helping to heal bruises fast and also to heal cuts.

Haemorrhagic disease of newborns (known as HDN) is a disease where blood clotting does not properly take place. This is  developed by a newborn babies because of a vitamin K deficiency. One study found that it is necessary to give newborns a vitamin K injection at birth in order to safely eradicate HDN; this practice has been proven to be harmless for newborns.

Improves Brain Function

A study found that vitamin K dependent proteins are particularly important for the brain. Vitamin K participates in the nervous system through its involvement in sphingolipid metabolism, which is a class of naturally occurring molecules that are widely present in brain cell membranes.

Sphingolipids are biologically potent molecules involved in a wide range of cellular actions, and they are known for their structural role in building and supporting the brain.

There is also growing evidence that vitamin K has anti-inflammatory activity and can protect your brain against oxidative stress caused by free radical damage. Oxidative stress can damage your cells and is thought to be involved in the development of cancer, Alzheimer’s disease, Parkinson’s disease and heart failure.

Helps Maintain Health of Gums & Teeth

A diet low in fat soluble vitamins including vitamin A, C, D, and vitamin K has been linked to having more cavities and symptoms related to gum disease. Beating tooth decay and gum disease requires you to increase your fat soluble vitamins that play a role in bone and teeth mineralization.

A healthy diet rich in vitamins and minerals helps to kill harmful bacteria that live in the mouth and produce teeth damaging acids. Vitamin K is one nutrient that works with other minerals and vitamins to kill bacteria that destroy tooth enamel resulting in tooth decay, and also provides teeth with the proper minerals they need to remain strong.

DV is (Daily Value)