Foods High in Vitamin K



It's hard to quickly name foods high in Vitamin K, because it is not very well known, but the lack of this vitamin might be considered fatal in some cases.



KBlood clotting and bone formation are dependent upon one very important nutrient, vitamin K. This little known vitamin could mean the difference life and death if levels are lower than required for blood to clot quickly. Foods high in vitamin K are much better assimilated by the body than any supplement.

One of the most important fat soluble vitamins is vitamin K. While the vitamin is most often known for its purpose as a blood clotting agent, bone protein formation is also dependent upon good levels of vitamin K in the body. While deficiency levels are relatively low, very few people know the best foods high in vitamin K to add to their diet.

When too little vitamin K is consumed, trouble clotting can occur and lead to serious health risk or even death. Prescription medications aimed at thinning the blood to improve heart health can interfere with the vitamin K clotting effects on the body. Most often, doctors will instruct patients to limit the foods they consume which are rich in natural sources of vitamin K in order to maintain healthy blood thinness.

Recommended levels of vitamin K in the body differ based on gender and age. Males over the age of 19 should consume about 120 micrograms per day. Females over the age of 19 need only 90 micrograms. Pregnancy and breastfeeding do not increase the need for vitamin K in the body.

The best source of vitamin K is food. Foods high in vitamin K such are so rich in the vitamin that supplementation is usually not needed. The richest sources of vitamin K are green leafy vegetables. Turnip greens contain 429 micrograms per ½ cup serving. Raw spinach and cooked broccoli are also very good sources with 145 micrograms and 110 micrograms respectively.


If greens are not on the favorite foods list, some fruits provide more than enough vitamin K in just one serving. Kiwi fruit, for instance, contains 30 micrograms per fruit. Other fruits containing 30 micrograms of vitamin K include blackberries (1 cup), blueberries (1 cup) and red grapes (a little more than 1 cup).

If eating healthy foods is not an attainable goal due to health issues or illnesses, supplements may be taken to assume the proper amount is taken in for good health. There is no known toxicity for vitamin K, but taking amounts far in excess of the recommended amounts through supplementation is not suggested.

Much research has gone into the use of vitamin supplements in lieu of eating foods naturally rich in the same vitamin. Foods grow as complete sources of vitamins and nutrients. This means the total makeup of a fruit or vegetable is optimized for easy absorption into the body. While supplementation can replace food intake, the absorption of vitamins via capsule, tablet or tincture will not be as high as absorption when eaten throughout the day.

Some multivitamins will contain vitamin K. Patients taking anti-coagulants are not advised to take these multi-vitamins as they will interfere with the effects of the prescription medication on the body.

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