20 Power-Packed Foods That Are High in Vitamin K for Better Bone & Heart Health

Discover the top 20 foods rich in Vitamin K that support bone and heart health. From leafy greens to fermented soy, boost your wellness with these Vitamin K foods!

Vitamin K is an often-overlooked but essential nutrient that plays a vital role in maintaining bone density, heart health, and proper blood clotting. Whether you’re aiming for better health, recovery, or longevity, incorporating foods that are high in Vitamin K can make a huge difference. Let’s dive into this list of foods packed with Vitamin K, which you can easily add to your diet.

Why Vitamin K Is Essential

Vitamin K is crucial for creating proteins needed for blood clotting and maintaining bone health. Deficiency in Vitamin K can lead to issues like weak bones, bleeding, and bruising. So, let’s look at 20 foods high in Vitamin K to help you reach your daily intake!

Top 20 Foods High in Vitamin K

1. Kale
   One of the most nutrient-dense foods, kale packs over 700% of the daily recommended Vitamin K per cup.
2. Spinach
   This versatile leafy green offers about 145 mcg of Vitamin K per cup and is easy to incorporate into smoothies or salads.
3. Broccoli
   Broccoli contains 220 mcg per cup, making it an easy way to boost your Vitamin K intake when steamed or sautéed.
4. Brussels Sprouts
   These small powerhouses deliver 156 mcg per half-cup, perfect roasted or stir-fried for a healthy side dish.
5. Collard Greens
   With about 530 mcg per cup, collard greens are among the most Vitamin K-rich vegetables.
6. Natto
   This fermented soy dish from Japan contains about 850 mcg per 100 grams, an impressive source of Vitamin K2.
7. Parsley
   Fresh parsley packs around 500 mcg per 100 grams, making it a flavorful garnish with health benefits.
8. Mustard Greens
   Another leafy green option, mustard greens contain 419 mcg per cup, ideal for stir-fries or salads.
9. Asparagus
   A serving of asparagus offers about 72 mcg per 4 spears, a great addition to omelets or as a side.
10. Romaine Lettuce
    Romaine provides 48 mcg per cup and is a crispy base for Vitamin K-rich salads.
11. Green Beans
    Green beans offer around 60 mcg per cup and are versatile for many dishes.
12. Swiss Chard
    Swiss chard contains roughly 300 mcg per cup, giving soups and sautés a Vitamin K boost.
13. Basil
    This herb contains about 414 mcg per 100 grams, adding a flavorful punch to meals.
14. Endive
    Endive contains approximately 231 mcg per cup, perfect for salads or as a crunchy snack.
15. Spring Onions
    Also known as scallions, they contain around 207 mcg per cup and are perfect for garnishes or stir-fries.
16. Turnip Greens
    At 530 mcg per cup, turnip greens are an excellent choice for Vitamin K.
17. Sauerkraut
    This fermented food contains about 25 mcg per half-cup, a tasty source of Vitamin K2.
18. Prunes
    Prunes contain about 51 mcg per cup, and are a good option for a sweet, Vitamin K-rich snack.
19. Avocado
    A single avocado contains around 30 mcg of Vitamin K, along with healthy fats.
20. Cucumber (with Peel)
    The peel provides around 17 mcg per cup; eat cucumbers with the peel for added benefits.

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How to Include These Foods in Your Diet

Adding foods that are high in Vitamin K is simple with these tips:

• Add greens like spinach or kale to smoothies.
• Use herbs like parsley and basil in cooking for an added flavor and nutrient boost.
• Add sauerkraut or natto as a side to meals for a Vitamin K2-rich option.

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Benefits of a Vitamin K-Rich Diet

Eating Vitamin K-rich foods supports:

• Bone health: Reduces risk of fractures.
• Heart health: Prevents artery calcification.
• Better wound healing: Essential for blood clotting.

With these Vitamin K foods, you can easily meet your daily requirements for better health and wellness.

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