10 Foods Rich in Vitamin K, Recommended by Dietitians (Ranked List)

These vitamin K-packed fruits and vegetables will meet your RDA in a tasty way.

Reviewed by Dietitian Maria Laura Haddad-Garcia

You probably know that vitamin C supports your immune system while vitamin D helps strengthen your bones, but you may be scratching your head about the importance of vitamin K to your health. This vitamin doesn’t seem to get as much attention as the others, but it plays a crucial role in your overall health.

“Vitamin K plays an important role in various functions in the body, including blood clotting, bone metabolism and regulating blood calcium levels,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, the author of 2 Day Diabetes Diet. She adds that adequate vitamin K intake supports bone health by improving bone density and reducing fracture risk. Vitamin K also benefits heart health by preventing arterial calcification and, therefore, maintaining lower blood pressure.

Vitamin K exists naturally in two forms: vitamin K1 and vitamin K2. Vitamin K1 is found in plant foods, such as leafy greens.

San Francisco-based registered dietitian Edwina Clark, M.S., RD, CSSD, says vitamin K2, on the other hand, is produced by intestinal microbiota and found in fermented foods and animal products, including natto (a Japanese dish of fermented soybeans) and cheese.

Here, we share some of the foods that dietitians recommend as the richest in vitamin K, ranked from highest to lowest.

1. Swiss Chard

Clark notes that a cup of raw Swiss chard provides 299 micrograms of vitamin K1, more than double the daily adequate intake (AI). Swiss chard is also a rich source of fiber, vitamin A, vitamin C, iron, potassium, magnesium and manganese. This Rainbow Chard Spanish Tortilla is a delicious way to incorporate this leafy veggie.

How Much Vitamin K Do You Need?

The daily adequate intake for vitamin K is 120 mcg for males and 90 mcg for females.

2. Collards

A cup of raw collards offers 157 mcg of vitamin K. “Consuming collard greens can help lower LDL cholesterol levels, improve heart health, support bone density, enhance liver health, aid digestion, promote better sleep and contribute to healthier hair and skin due to their nutrient content,” says Palinski-Wade. If you’re looking to upgrade your mac & cheese, give this creamy and gooey Mac & Cheese with Collards a try.

3. Brussels Sprouts

A cup of raw Brussels sprouts contains 156 mcg of vitamin K. It also provides 3.4 g of fiber per serving and 124% of the recommended daily intake for vitamin C, says Clark. Male adults are recommended to consume 90 milligrams of vitamin C daily, while female adults need 75 mg per day. These sweet Date and Balsamic-Glazed Brussels Sprouts will become your new favorite side.

4. Spinach

Spinach is one of the most commonly known vitamin-K-rich foods, with 1 cup of raw spinach containing 145 mcg. Vitamin K isn’t the only reason why Popeye’s favorite food is this leafy green—spinach is also packed with fiber, antioxidants and vitamins C and A. This Balsamic-Parmesan Sautéed Spinach is a quick and delicious everyday side.

5. Turnip Greens

Just a half-cup of raw turnip greens yields 138 mcg of vitamin K, which Palinski-Wade says is essential for bone metabolism, vascular health and normal blood coagulation. Since they’re high in fiber and water content, turnip greens also promote digestive health and help prevent constipation. This Turnip Green Pesto gives a classic pesto a yummy twist.

6. Prunes

One cup of pitted prunes contains 104 mcg of vitamin K, but the bone benefits don’t stop there. “Prunes have vitamins and minerals that seem to work together to protect the bones, including fiber, vitamin K, magnesium, potassium, boron, copper and polyphenols,” says Palinski-Wade. “Research has found that just five to six prunes per day may prevent bone loss.” While snacking on prunes is always a great idea, these Sokolatakia (Chocolate-Dipped Walnut-Stuffed Prunes) take them to the next level.

7. Broccoli

Broccoli is a nutrient powerhouse, rich in fiber, vitamins A, C and K, says Palinski-Wade, noting that broccoli compounds like sulforaphane may help lower blood sugar, reduce inflammation, protect against cancer, support heart health and boost the immune system. One cup of this cruciferous veggie raw contains 90 mcg of vitamin K. Enjoy this Sautéed Broccoli with Peanut Sauce to reap the benefits of broccoli.

8. Kale

This nutrient-dense leafy green is rich in vitamins and minerals like vitamins K, C and A. One cup of raw kale provides 82 mcg of vitamin K. “It also contains antioxidants that support immunity, bone health, heart health, cancer protection, eye health and skin and hair health, making it a valuable addition to a healthy diet,” says Palinski-Wade. Smoothies, like this Kale & Banana Smoothie, are a refreshing way to enjoy kale.

9. Kiwi

A cup of this yummy green fruit contains 72.5 mcg of vitamin K. “Kiwifruit is rich in vitamin C and antioxidants, can support immunity, reduce inflammation, promote heart health by lowering blood pressure, aid in digestion with its fiber content and potentially improve sleep quality due to its antioxidant and serotonin contents,” says Palinski-Wade. Looking for a way to upgrade your kiwi? Try this Chocolate-Pistachio Kiwi.

10. Asparagus

Eating 100 grams of these green stalks (raw) adds 41 mcg of vitamin K to your diet, not to mention a multitude of other health benefits. Palinski-Wade says these include promoting weight loss due to their low calorie and high fiber content, supporting heart health by lowering blood pressure and aiding in digestion due to their fiber content. Try this Quick and Easy Asparagus with Balsamic and Parmesan for dinner this week.

What to Consider When Eating These Foods

While you could certainly eat vitamin K-containing foods raw, it’s perfectly OK to cook them, too. “Cooking releases vitamin K and has a positive effect on the vitamin K content of many vegetables,” says Clark, noting that blanching, steaming, roasting, microwaving and stir-frying are generally the best cooking methods for preserving other nutrients commonly found in vitamin K-rich veggies.

When storing vitamin K-rich produce, Palinski-Wade recommends using airtight containers to prevent oxidation and nutrient loss: “It’s best to use dark or opaque colored containers to minimize light exposure, which can speed up nutrient degradation.” If you plan to eat the food over the course of a few days, she recommends keeping it in the refrigerator to slow down the breakdown of nutrients. However, for a longer shelf life, you can cook and freeze leafy greens to maintain the most nutrition.

Can You Eat Vitamin-K-Rich Foods If You Take Blood Thinners?

Vitamin K interacts with some but not all blood thinners. If you’re on anticoagulant medication, consult your doctor for specific vitamin K recommendations. “For some anticoagulants, it’s about consistent vitamin K intake rather than avoiding it altogether,” explains Clark.

The Bottom Line

Vitamin K is a fat-soluble vitamin that is needed for many body functions, from blood clotting and bone metabolism to regulating your calcium levels. These foods, which are rich in vitamin K, can help you get your adequate intake levels. Since these foods are also high in other essential vitamins and minerals, you’ll reap additional benefits when incorporating them into your diet.

Read the original article on Eating Well.