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7 Foods High in Vitamin K to Add to Your Diet

Unlike vitamin C for immune health or vitamin D for bone strength, we often don’t pay much attention to vitamin K.

However, vitamin K plays a crucial role in our well-being, particularly in blood clotting and maintaining healthy bones. 

The good news is that many foods are rich sources of vitamin K, so you can easily incorporate more of this vitamin into your diet.

In this article, we’ll explore the top foods rich in vitamin K and why adding them to your plate can make a difference to your health. 

What is the Recommended Daily Allowance (RDA) for Vitamin K?

The recommended daily allowance (RDA) for a vitamin refers to the average daily intake that the body needs to function properly for a particular age group.

RDA is a guideline set by health organizations to help people consume enough vitamins necessary for good health and to prevent diseases associated with vitamin deficiencies.

According to the U.S. Department of Agriculture’s (USDA’s) Dietary Guidelines for Americans, this is the recommended daily allowance for vitamin K for adults above the age of 18:

What are the Types of Vitamin K?

There are two main types of vitamin K:

• Vitamin K1 (phylloquinone): This vitamin is mainly responsible for blood clotting. It helps produce proteins that are essential for the coagulation process, which is critical to stop bleeding from injuries.

• Vitamin K2 (menaquinones): This vitamin is crucial for bone and cardiovascular health. It helps regulate calcium levels in the body by ensuring it goes to the bones rather than accumulating in the arteries, where it could cause calcification, which, in turn, can lead to heart disease.

How Vitamin K is Absorbed into the Body from Food

Vitamin K is a fat-soluble vitamin, which means it needs dietary fat to be absorbed effectively in the body. 

When you consume foods containing vitamin K, they enter the stomach and then move into the small intestine. Here, dietary fat triggers the release of bile from the liver and gallbladder. 

Bile acids help form structures called micelles, tiny particles carrying vitamin K through the intestine.

The micelles bring vitamin K to the surface of the cells in the intestine, where it’s absorbed into the bloodstream. 

The vitamin is then transported to the liver and eventually to other tissues where it’s needed, like the bones.

7 Sources of Vitamin K to Include in Your Diet

Now that you know how vitamin K is absorbed in the body and how much you should consume each day, let’s look at the best foods to eat to boost your intake of this essential nutrient:

Fermented foods

Fermented foods are a good source of vitamin K, particularly vitamin K2, because bacteria play a role in the fermentation process. 

The body absorbs the vitamin K produced by bacteria in the fermentation process more easily than some other dietary sources.

Vitamin K2 from fermented foods has a longer half-life in the bloodstream, which means it remains available for the body to use over a more extended period. This is particularly beneficial for bone and cardiovascular health.

Types of foods to try

• Natto

• Fermented dairy products like cheese and yogurt

• Sauerkraut

• Kimchi

Meeting your RDA with fermented foods

• Natto: This traditional Japanese food made from fermented soybeans is an exceptionally rich source of vitamin K2. You only need to consume one tablespoon (approximately 10 grams) of this food to reach your RDA for vitamin K.

• Cheese: Hard cheeses like gouda or edam contain about 50 to 70 micrograms of vitamin K2 per 100 grams. You’d need to consume around 100 to 200 grams of cheese to meet your RDA.

• Sauerkraut and kimchi: Fermented vegetables like sauerkraut or kimchi contain lower levels of vitamin K2. This means they’d need to form a part of a varied diet that includes other sources of vitamin K.

Green leafy vegetables

Green leafy vegetables are an excellent source of vitamin K as they contain high concentrations of this nutrient.

Sources of green leafy vegetables 

• Kale

• Spinach

• Collard greens

• Swiss chard

Meeting your RDA with leafy greens

• Kale: Men need to eat less than a quarter cup of cooked kale, while women need less than a fifth of a cup.

• Spinach: Men need less than one cup of raw spinach, while women need about two-thirds of a cup.

• Collard greens: Men need about one-sixth of a cup of cooked collard greens, while women need about one-eighth of a cup.

Cruciferous vegetables

Cruciferous vegetables naturally contain significant amounts of vitamin K1, making them a reliable source for maintaining vitamin K levels in the body.

Types of cruciferous vegetables to eat

• Brussel sprouts

• Cauliflower

• Cabbage

• Broccoli

Meeting your RDA with cruciferous vegetables

• Brussel sprouts: Men need about three-quarters of a cup of cooked Brussels sprouts, while women need around two-thirds of a cup.

• Broccoli: Men need about half a cup of cooked broccoli, while women need about one-third of a cup.

• Cauliflower: Men would need about six cups of cooked cauliflower, while women would need around four and a half cups.

Herbs

Even though food usually features them in smaller amounts, certain herbs contain high levels of vitamin K1.

Some herbs to try

• Parsley

• Basil

• Cilantro

• Thyme

Meeting your RDA with herbs

• Parsley: Men need less than two tablespoons of fresh parsley, while women only need around one tablespoon. 

• Basil: Men need about four tablespoons of fresh basil, while women need about three tablespoons.

Fats and oils

Some fats and oils are considered good sources of vitamin K, particularly vitamin K1. This is because the processing of these fats and oils preserves the amount of vitamin K they contain.

Types of fats and oils to try

• Soybean oil

• Canola oil

Meeting your RDA with fats and oils

• Soybean oil: Men need about five tablespoons, while women need around four tablespoons.

• Canola oil: Men need around eight tablespoons, while women need around nine tablespoons.

Fruits

Certain fruits contain moderate amounts of vitamin K, although they are not as rich in this nutrient as leafy greens and oils, and you’d need to consume a considerable amount of them to meet your RDA. Instead, regard them as a good option to complement your vitamin K intake.

Types of fruit to eat

• Prunes (ideally dried)

• Blueberries

• Kiwifruit

Meeting your RDA with fruit 

• Prunes: Both men and women need about one cup of prunes. That’s around 12-18, depending on size.

• Blueberries: Men need around four cups of blueberries, while women need around three cups.

• Kiwifruit: Men need to eat three to five kiwifruits, while women need to eat around two to four.

Asparagus

Asparagus – especially the green variety – naturally contains a significant amount of vitamin K1. Its structure allows for better absorption of nutrients, including vitamin K.

How to eat asparagus

Asparagus can be roasted, grilled, steamed, or sauteed. It can also be added to stir-fries, soups, and salads.

Meeting your RDA with asparagus

• Men: Around two cups of cooked asparagus, which translates to three to four servings of half a cup each.

• Women: Around one to one and a half cups of cooked asparagus, which translates to two to three servings of half a cup each.

Should I Take Vitamin K Supplements?

Vitamin K supplements provide this vitamin in a concentrated form. This helps people meet their RDA or address health conditions associated with a vitamin K deficiency.

These supplements often include other fat-soluble vitamins such as A, D, and E. 

You may need vitamin K supplementation if you:

• Have certain dietary restrictions that don’t allow you to eat foods rich in vitamin K

• Take medications such as blood thinners, which can interfere with vitamin K absorption

• Have malabsorption issues, including health conditions that affect fat absorption, such as celiac or Crohn's disease

• Are an older adult — the body’s ability to absorb nutrients may decrease with age

Where Can I Get More Information About Essential Vitamins?

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