15 foods rich in Vitamin K

A balanced diet should include all types of food. And vitamin K should not be out of your diet. This vitamin is of vital importance since its deficiency leads to chronic disorders of our health.

Vitamin K is fat soluble and its role is fundamental in coagulation and in the synthesis of bone proteins. For this reason, a lack of this vitamin in the body can have repercussions in cardiovascular diseases, dental cavities and bone weakness.

The 15 foods richest in vitamin K

Vitamins K1 and K2 are what we must obtain from food. Although vitamin K2 is the one that is best absorbed by the body. For this reason, several sources of vitamin K must be included in the daily diet.

The recommended daily dose is 120 mcg for men and 90 mcg for women. Before thinking about synthetic supplements, you have to look for vitamin K in the different foods that contain it, that is why we bring you this list with the most important sources of vitamin K.

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1. Spinach

Spinach is one of the most recommended foods to include in your daily diet. This vegetable has an important content of vitamin K, in addition to other vitamins, minerals and antioxidants, including Vitamin C, iron and calcium among the most important.

Besides being delicious, spinach provides many nutrients and it can be eaten cooked or raw. As a base for salads it is very practical, but there are also multiple recipes that include spinach to consume it on a daily basis as part of other dishes.

2. Prunes

The prunes have an important contribution of vitamin K for the organism. One cup of prunes contains 7% of the recommended daily amount. It is also an important source of fiber, potassium and calcium.

The advantage of prunes is that they can be eaten as a snack. Although they can also be included in salads, juices or smoothies. Another way to eat them is as part of some dessert recipes.

3. Carrots

Carrots are ideal to add to your balanced diet. It is a very nutritious vegetable, a medium-sized carrot is enough to obtain 10% of the daily recommendation for vitamin K.

It also contains very few calories but many vitamins and minerals. For this reason it is convenient to include it in our food. It can be consumed raw, cooked, accompanied by sweet or salty flavors.

4. Celery

Celery is a good source of vitamin K. The stalk of a celery can provide up to 15% of the recommended daily intake of vitamin K. It is a vegetable with a very defined flavor and very easy to prepare.

It is highly sought after by people who follow special diets to lose weight, as it has few calories, many vitamins, and can be accompanied by dressings that give it an exquisite flavor.

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5. Blueberries

Blueberries are rich in antioxidants and vitamin K. It is recommended to include a cup of blueberries a day and with this you will be obtaining a significant amount of vitamin K. In addition to enjoying its other nutrients and antioxidants.

This fruit can be included in salads, desserts and eaten as an aperitif throughout the day. Besides being practical, they turn out to be very nutritious and delicious. They can also be consumed in juices, although part of their nutrients and fiber are lost.

6. Broccoli

Another very nutritious food is broccoli, and among its nutrients, vitamin K. Nutritionists recommend adding this vegetable to the daily diet in significant quantities, as it is one of the most complete foods.

It contains calcium, potassium, zinc, vitamin C and vitamin K. Half a cup of broccoli a day provides the recommended amount of this vitamin per day. So by consuming this vegetable, your vitamin K levels are assured.

7. Pickles

One pickle can contain up to 34% of the recommended daily value of vitamin K. They can also be consumed in pickles, in this way the nutrients and fiber that this vegetable has for the body are also obtained.

Pickles can be consumed in many different ways. There are recipes that include them, although most people prefer to eat pickles, which can also be made at home to preserve all its nutrients.

8. Asparagus

Asparagus is a source of vitamin K and antioxidants. Without a doubt, asparagus should be part of a healthy diet, they contain vitamin A, vitamin C, folic acid, fiber, and of course Vitamin E.

Being an important source of antioxidants, asparagus helps fight diseases such as Alzheimer's. But also thanks to its vitamin K, they help to have strong bones and reduce the possibility of developing cavities.

9. Raspberries

Raspberries are small berries full of flavor and vitamins. These fruits can be included in desserts or salads. In addition to containing multiple nutrients for the body, they have a pleasant taste, so it is easy to include them in a healthy regimen.

These berries are also rich in antioxidants. They are an alternative to offer children healthy and delicious foods that they will surely like. A cup-sized serving of raspberries is enough to see its benefits.

10. Brussels sprouts

Brussels sprouts contain a high percentage of vitamin K. It is enough to eat a cup of Brussels sprouts a day to obtain 42% of the recommended daily amount in adults. They are also sources of vitamin C, potassium, folate, and iron.

Brussels sprouts can be prepared in multiple ways. There are some very simple recipes that will help you include them in your daily diet. Roasted and with a touch of salt, they are delicious and do not require more to give a great flavor.

11. Blackberries

Blackberries, like raspberries, are delicious and healthy berries. Like all dark colored fruits, blackberries are an important source of antioxidants, however they also contain vitamin C and K.

They can be incorporated into the daily diet as a dessert, as a snack or as part of a smoothie in the morning. In this way, an intake of around 36% of the daily vitamin K recommendation is ensured.

12. Cabbage

Cabbage or lettuce is a food with a high nutritional content. This food is versatile and one of the most nutritious, as well as low in calories and high in water content. A cup of cabbage is enough to cover the daily recommendation for vitamin K.

For this reason it is recommended to include it in the usual diet. Although it can be consumed steamed, most people eat it raw in salads. Besides being delicious, it is very adaptable to many other ingredients.

13. Chives

Chives, in addition to fiber and other nutrients, contain vitamin K. Also known as onions, this food can be easily combined in different recipes and in salads, giving it a great flavor.

Chives are high in fiber, vitamin C, vitamin K and they are also an important source of B complex vitamins, so they are undoubtedly a very healthy food that is recommended to be eaten frequently.

14. Tomato

Tomato is one of the most versatile and nutritious vegetables. In addition to having vitamins of the B complex, it is an important source of vitamin A, C, E and of course vitamin K. It also contains multiple minerals such as iron and calcium.

Tomatoes can be eaten raw or cooked, and also dried. Without a doubt, it is a vegetable that can be adapted to multiple dishes and that also provides great flavor to almost everything that it accompanies.

15. Dried sage

Dried sage is an aromatic herb with medicinal uses as well. In some gastronomies, sage is widely used as it provides a touch of flavor and smell to various dishes.

However, in addition to this use, dried sage is also nutritious. It turns out to be an important source of vitamin K, as a single tablespoon provides just over 40% of the recommended daily amount of this vitamin for one day.

Bibliographic references

• Suttie, J. W., & Booth, S. L. (2011). Vitamin K. Advances in nutrition (Bethesda, Md.), 2 (5), 440–441. doi: 10.3945 / an.111.000786.
• Shearer, M. J., Fu, X., & Booth, S. L. (2012). Vitamin K nutrition, metabolism, and requirements: current concepts and future research. Advances in nutrition (Bethesda, Md.), 3 (2), 182–195. doi: 10.3945 / an.111.001800.