15 best foods rich in vitamin K you can eat

Discover the 15 best foods rich in vitamin K you can eat.

Vitamin K participates in numerous body processes such as blood clotting or bone metabolism, among others. The recommended daily allowance for vitamin K is 120 mcg for men and 90 mcg for women.

In the following article, we present a list of the 15 best foods rich in vitamin K that will prevent many diseases.

What is the function of vitamin K in the human body?

Vitamin K can help build tissues in our body, thus allowing the development of bones and muscles through the proteins obtained.

Likewise, it helps blood clotting by participating in the function of several carboxylase enzymes that are necessary for the activation of certain clotting factors in our body. (1)

Among its functions, the amount of vitamin K allows the strengthening and care of blood vessels, in addition to reducing the risk of suffering from certain diseases from its active principles, highlighting the following:

Osteoporosis: Due to increased bone density.

Atherosclerosis: Prevents and inhibits calcifications produced in blood vessels.

Bleeding: Due to its powerful blood clotting ability.

What Foods Have Vitamin K?

Among the great variety of foods that we consume in our diet, some stand out because they are rich in vitamin K in their composition.

The top 15 will be listed below for your recognition and consideration, allowing us to take advantage of all of their properties and benefits.

1. Beet greens

Amount of vitamin K:

871% RDA / Cup of cooked leaves

Properties:

Beetroot is a vegetable with many nutritional capabilities. Its leaves also have properties, among which are their high content of vitamin A, vitamin C, potassium, and manganese.

2. Kale

Amount of vitamin K:

684% RDA / Kale Cup

Properties:

Kale is another variety of green leafy vegetable with a long list of health benefits (2) :

Reduces the risk of cancer.

Protect your eyesight.

Prevents heart disease.

Improves cholesterol levels.

3. Spinach

Amount of vitamin K:

617% RDA / 100 g cooked spinach

Properties:

Spinach is considered an ideal vegetable to add to salads. Its regular consumption helps reduce stress levels, prevent cancer or reduce the risk of cataracts and macular degeneration (3).

4. Swiss chard

Amount of vitamin K:

409% RDA / 100 g cooked chard

Properties:

They are low in calories, with high water content. Swiss chard is a very healthy ingredient that can be the base of any dish: sautéed chard, chard with meat, chard in puree or soup, etc.

5. Watercress

Amount of vitamin K:

312% RDA / 100 g

Properties:

This cruciferous type vegetable that grows in clear waters has a high concentration of nutrients in very few calories: vitamin A, vitamin C, calcium, etc.

It is usually used mainly in salads, but it perfectly complements any other dish, such as pizza or pasta, and its intake is associated with a lower risk of cancer. (4)

6. Chives

Amount of vitamin K:

266% RDA / 100 g

Properties:

Chives are a plant from which only the stems are used. In addition to containing a lot of vitamin K, eating chives provides you with large amounts of vitamin A and vitamin C, substances associated with a better immune system and better visual and heart health.

7. Dried oregano

Amount of vitamin K:

218% RDA / 28 g (ounce)

Properties:

Oregano is an aromatic plant used in various recipes and also in infusions, mainly to combat digestive disorders. Numerous studies have shown that oregano has antioxidant, anti-inflammatory, antimicrobial properties. (5)

8. Green lettuce

Amount of vitamin K:

217% RDA / 100 g

Properties:

Green lettuce is a healthy food full of properties. Vitamin K in lettuce participates in blood clotting and vitamin C helps prevent cancer and reduce inflammation (6).

9. Brussels sprouts

Amount of vitamin K:

175% RDA / 100 g cooked cabbages

Properties:

Belonging to the cruciferous vegetable family, Brussels sprouts are characterized by their low calorie and carbohydrate content. They have a lot of fiber and protein, which helps reduce appetite and have anti-cancer properties. (7)

10. Freeze-dried peppers

Amount of vitamin K:

148% RDA / 100 g

Properties:

This food is considered very relevant since it has a very high nutritional value. It contains very high amounts of almost all the nutrients that our body needs: vitamin C, A, B6, B1, potassium, manganese, iron, etc.

11. Arugula

Amount of vitamin K:

136% RDA / 100 g

Properties:

The green leafy vegetable is used primarily as an ingredient in salads and sometimes as a topping in pasta dishes or pizzas. It is rich in antioxidants and vitamins, such as vitamin A, K, and C.

12. Broccoli

Amount of vitamin K:

127% RDA / 100 g

Properties:

Eating broccoli provides benefits and properties to reduce cholesterol, prevent cancer, eye diseases, strengthen your bones, and even regulate your glucose levels.

13. Extra virgin olive oil

Amount of vitamin K:

75% RDA / 100 g

Properties:

It is also known as “liquid gold” or “green gold.” Olive oil is a delicacy full of scientifically proven health properties. It helps prevent heart disease, improves diabetes symptoms, reduces inflammation, and much more. (8)

14. Prunes

Amount of vitamin K:

74% RDA / 100 g

Properties:

Prunes are a type of dehydrated fruit rich in calories and nutrients. As its name suggests, dehydrated fruit does not contain water and this reduces its size and, by weight, contains approximately 4 times more vitamins and minerals than natural fruit.

15. Asparagus

Amount of vitamin K:

63% RDA / 100 g cooked asparagus

Properties:

There are different types of asparagus, although the most common are green or white. They have great nutritional properties such as vitamin A, C, folic acid, fiber, and water.

They promote digestive functions and prevent diseases related to oxidative stress such as cancer and heart disorders.

Key takeaways

Vitamin K is an essential and essential micronutrient for the proper development and functioning of our body.

It can be obtained naturally from the aforementioned foods, where it can be seen that most are green foods and an even more extensive list, where their nature and concentration vary.

Vitamin K is very important to prevent and stop bleeding since it intervenes in the activity of proteins and coenzymes responsible for blood clotting.

In our body, there are also intestinal bacteria that are responsible for synthesizing vitamin K, although its main source is still through food and can also be obtained through anticoagulant supplements.