Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT.
Vitamin K is crucial for blood clotting, bone metabolism, and heart health by regulating calcium. While often overlooked compared to vitamins C and D, adequate intake is vital for overall wellness. Experts Erin Palinski-Wade and Edwina Clark explain that Vitamin K comes in two forms: K1 from plants like leafy greens, and K2 from animal products and fermented foods. The daily adequate intake is 120 mcg for men and 90 mcg for women.
Here is the ranked list of the top 10 Vitamin K-rich foods as recommended by dietitians:
1. Swiss Chard: One raw cup provides 299 mcg of Vitamin K1, plus fiber, vitamins A, C, and minerals.
2. Collards: A raw cup offers 157 mcg, supporting heart health, bone density, and digestion.
3. Brussels Sprouts: Contains 156 mcg per raw cup, along with significant fiber and vitamin C.
4. Spinach: One raw cup has 145 mcg, plus antioxidants and vitamins A and C.
5. Turnip Greens: A half-cup yields 138 mcg, essential for bone and vascular health.
6. Prunes: One cup of pitted prunes contains 104 mcg; research suggests 5-6 daily may prevent bone loss.
7. Broccoli: One raw cup provides 90 mcg and compounds like sulforaphane for added health benefits.
8. Kale: A raw cup offers 82 mcg, along with vitamins C, A, and antioxidants.
9. Kiwi: One cup contains 72.5 mcg, plus vitamin C and fiber for immunity and digestion.
10. Asparagus: 100 grams raw provides 41 mcg, promoting heart health and digestion.
For best absorption, pair these foods with a fat source like olive oil or eggs, as Vitamin K is fat-soluble. Cooking methods like steaming or roasting can enhance nutrient availability. Proper storage in airtight, opaque containers helps prevent nutrient loss. Those on specific blood thinners should consult a doctor regarding consistent Vitamin K intake.