46 Vitamin K Rich Foods to Include in Your Diet

Human bodies need vitamin K to prevent blood coagulation and maintain the health of their hearts and bones. Inadequate amounts of this vitamin can result in bleeding, delayed blood clotting, lower bone mineral density, heart disease, and even cancer.

Consuming vitamin K-rich foods is essential to prevent these issues and maintain the expert-recommended intake levels of 90 micrograms (mcg) for women and 120 mcg for men.

Let’s discuss some of the foods in which vitamin K is found.

Vitamin K is a fat-soluble vitamin essential for blood clotting and bone health. It exists in two main forms: K1 (phylloquinone), found in leafy green vegetables, and K2 (menaquinone), found in animal products and fermented foods. Vitamin K activates proteins that help in coagulation and bone metabolism. Deficiency can lead to excessive bleeding and weakened bones. It is also essential for cardiovascular health.

Eating food sources is the most effective way to obtain the recommended daily vitamin K intake. The following foods include vitamin K: 

• Green leafy vegetables: romaine, mustard greens, parsley, Swiss chard, collards, kale, spinach, and green leaf lettuce, including cabbage, cauliflower, broccoli, and Brussels sprouts. 

• Meat, eggs, fish, liver, and grains (in lower amounts).

• The microorganisms in the lower intestine also produce vitamin K

Vitamin K is a fat-soluble mineral whose structure is quite similar to that of vitamins. Here are its 2 categories along with the respective food items in which they are found.

• Vitamin K1 (Scientific Name: Phylloquinone): Sources of phylloquinone include dark and leafy vegetables, some fruits and oils.
• Vitamin K2 (Scientific Name: Menaquinone): Menaquinone is abundant in dairy products, eggs, and meat.

Let’s discuss them in detail.

Buy these vegetables and include them in your diet plan from now on. Use these vitamin K rich veggies to make a hearty meal.

Have juicy fruits packed with vitamin K every day. Below is the list of vitamin K enriched fruits. Read and find out which fruit has the most vitamin K.

Grab these seeds and nuts and include them as snacks in your daily diet. They are packed with vitamin K.

Though we all avoid oils for health maintenance, some have significant nutritional value.

Below is a chart of 8 oils that contain the most vitamin K.

Here are a few meat and fish choices for people with low vitamin K. Incorporate these unique animal foods to gain energy and the necessary vitamins.

Including vitamin K rich food in your diet is imperative for optimum health. Here are the health benefits of consuming vitamin K rich foods:

• Bone Health: Vitamin K is also important for bone health as it assists in regulating calcium in the body. It helps activate osteocalcin, a protein involved in bone mineralisation essential for maintaining strong and healthy bones.
• Heart Health: Vitamin K may help reduce the risk of cardiovascular diseases by preventing the calcification of arteries. Regulating calcium deposition in blood vessels maintains arterial flexibility and reduces the risk of arterial stiffening associated with heart disease.
• Brain Function: Vitamin K is also believed to play a role in brain health. It may help support cognitive function and protect against neurodegenerative diseases such as Alzheimer's by promoting the synthesis of sphingolipids essential for brain cell membranes.
• Cancer Prevention: Some studies have indicated that adequate vitamin K intake may be associated with a reduced risk of certain prostate, lung, and liver cancers. However, more research is needed to understand its effects on cancer prevention fully.
• Improved Insulin Sensitivity: Vitamin K has been linked to improved insulin sensitivity, essential for maintaining healthy blood sugar levels. Enhancing insulin sensitivity may help reduce the risk of type 2 diabetes and its complications.
• Skin Health: Vitamin K is sometimes used in skincare products for its potential to reduce the appearance of bruises and dark circles under the eyes. It promotes skin healing and reduces inflammation, contributing to overall skin health.

By incorporating these vitamin K rich foods into your meals and snacks, you can quickly meet your daily requirements and enjoy their numerous health benefits. Here are various ways to include vitamin K rich foods in your diet:

• Salads: Incorporate leafy greens like spinach, kale, and arugula into your salads. Mix them with vegetables, nuts, seeds, and a healthy dressing to create a delicious and nutritious meal.
• Smoothies: Add a handful of spinach or kale to your morning smoothie for an extra boost of vitamin K. You can blend them with fruits like bananas, berries, or mangoes for a refreshing and nutrient-packed drink.
• Stir-Fries: For a quick and healthy meal, include vegetables like broccoli, Brussels sprouts, and bok choy in your stir-fries. Sauté them with garlic, ginger, and your choice of protein.
• Soups and Stews: Incorporate vitamin K-rich vegetables into soups and stews. Add spinach, kale, or collard greens to vegetable soups, lentil stews, or chicken soup for added nutrition and flavour.
• Side Dishes: Serve steamed or sautéed greens as a side dish with your main meals. Season them with herbs, spices, and a squeeze of lemon juice for extra taste.
• Fermented Foods: Include fermented foods like natto, sauerkraut, and kimchi in your diet. These foods provide vitamin K and offer probiotics that promote gut health.
• Omelettes and Frittatas: Add spinach, kale, or Swiss chard to your omelettes or frittatas. Combine them with eggs, cheese, and other favourite ingredients for a nutritious breakfast or brunch.
• Sandwiches and Wraps: Use leafy greens such as lettuce or spinach as a base for sandwiches and wraps. Layer them with lean protein, sliced vegetables, and hummus or avocado for a healthy and satisfying meal.
• Snacks: Enjoy vitamin K rich foods as snacks throughout the day. Munch on raw broccoli or cauliflower florets, kale chips, or celery sticks with peanut butter for a nutritious and crunchy treat.

Certain medical conditions or medications can interfere with vitamin K absorption or utilisation, leading to deficiency symptoms. Here are some symptoms of vitamin K deficiency:

The deficiency of vitamin K comes with many risks. Ensure you are consuming enough to avoid such risks listed below:

• Vitamin K deficiency increases the risk of bleeding as it is crucial for blood clotting.

• Severe deficiency can lead to haemorrhaging, potentially life-threatening if it occurs in vital organs like the brain.

• Inadequate vitamin K levels can result in poor bone health, raising the risk of osteoporosis and fractures due to its role in calcium regulation.

• Some studies suggest a potential link between vitamin K deficiency and an increased risk of cardiovascular diseases, although further research is needed to confirm this.

• Insufficient vitamin K may impair wound healing, slowing the body's ability to recover from injuries and making it more susceptible to infections.

• Pregnant women with vitamin K deficiency may face complications such as excessive bleeding during childbirth, posing risks to both the mother and the baby.

While vitamin K is essential for blood clotting and bone health, excessive nutrient intake can have various adverse health effects. 

• Blood Clotting: Excessive vitamin K intake can lead to an increased risk of blood clotting, which may pose a risk for people with certain medical conditions or those taking blood-thinning medications.
• Interference with Anticoagulant Medications: High vitamin K levels can interfere with the effectiveness of anticoagulant medications such as warfarin, potentially leading to complications or reduced efficacy in managing conditions like atrial fibrillation or deep vein thrombosis.
• Hemolytic Anaemia: In rare cases, excessive vitamin K supplement intake can cause hemolytic anaemia. In this condition, red blood cells are destroyed faster than they can be produced, leading to symptoms like fatigue, weakness, and jaundice.
• Liver Damage: Prolonged excessive intake of vitamin K supplements may strain the liver, potentially leading to liver damage or dysfunction, especially in individuals with pre-existing liver conditions.
• Allergic Reactions: Some individuals may experience allergic reactions to high vitamin K supplements, manifesting as skin rashes, itching, swelling, or difficulty breathing.
• Gastrointestinal Disturbances: Excessive vitamin K intake can cause gastrointestinal disturbances such as nausea, vomiting, diarrhoea, or abdominal pain, particularly when consumed in large doses or in sensitive individuals.
• Interference with Vitamin E Absorption: High vitamin K levels may interfere with vitamin E absorption, potentially leading to deficiencies of this essential nutrient and its associated health implications.
• Kidney Stones: Some evidence suggests that excessive vitamin K supplement intake may increase the risk of developing kidney stones, particularly in individuals prone to this condition or those with pre-existing kidney issues.

A diversified and balanced diet should provide you with all the required vitamin K. Avoid excessive amounts of vitamin K pills, which could have negative effects. As long as used as directed, vitamins K1 and K2 are probably safe. It is safe to utilise 10 mg of vitamin K1 and 45 mg of vitamin K2 daily for up to two years. Although most individuals tolerate it well, others may get diarrhoea or an upset stomach.

Vitamin K is an essential vitamin whih the body needs. To fulfill that need you may choose from the above list of foods to add to your daily diet. If diet does not suffice, supplements are always available. Take supplements in moderation and under the supervision of a registered medical practitioner to avoid risks. Anything done in moderation will always benefit you.