Fruits, vegetables, meat and eggs… all of these have a role to play in your overall health. However, some foods have a greater effect on your body than others. These are called superfoods. By definition, a superfood is a more potent source of nutrition in the body. They boost energy, fight off diseases and offer numerous other benefits.
Vegetables with Vitamin K:
Alfalfa sprouts
Asparagus
Broccoli
Brussels sprouts
Cabbage (red, green, savoy)
Cauliflower
Cucumbers (English and Persian)
Green beans (stringless)
Kale (curly)
Lettuce (Boston and red leaf)
Mushrooms (fresh shiitake, white button, crimini)
Mustard greens (greens)**parsley**spinach**collard greens**Swiss chard**turnip greens**watercress**radicchio**kohlrabi**Snow peas**green beans*Zucchini*
There are many fruits and vegetables that are low in vitamin K. These include:
Avocado
Beet greens
Bell peppers (all colors)
Blueberries
Broccoli
Brussels sprouts***end of post content
Some of the most common sources of vitamin K include kale, spinach, Brussels sprouts and cabbage. Other foods that contain high amounts of vitamin K are broccoli, asparagus, cauliflower and Brussels sprouts.
Many fruits and vegetables are good sources of vitamin K. Avocado is one of the best sources, with approximately 890 micrograms in a single serving. Other fruits that contain considerable amounts of this nutrient include cantaloupe (569 micrograms), mango (548 micrograms), kiwi fruit (520 micrograms) and papaya (493 micrograms). Vegetables that provide more than 100 micrograms per serving include broccoli (64 micrograms), carrots (57 milligrams) and sweet potato (50 milligrams).
Vitamin K is a group of fat-soluble vitamins that includes two vitamins: vitamin K1 and vitamin K2. Vitamin K1, also known as phylloquinone (K1), is found in green leafy vegetables like spinach, broccoli, and lettuce. Vitamin K2 on the other hand, has different forms such as menaquinones (MK) 7–10.
Vegetables and fruits with vitamin K
Some of the best sources of vitamin K are found in vegetables like kale, spinach and broccoli. Other good sources include cauliflower, cabbage and Brussels sprouts. These produce items have high amounts of vitamin K but can also contain significant amounts of oxalates which may adversely affect people with certain conditions.
Vitamin K2 is the form of vitamin K found in animal products, and it’s believed to play a role in building strong bones and preventing osteoporosis. It’s also believed to help prevent blood clots, which can lead to heart attack or stroke.
Vitamin K1 is the form found in plants, including leafy greens and cruciferous vegetables like broccoli, cauliflower and brussels sprouts. Vitamin K2 is produced by bacteria in your intestines when you eat fermented foods like miso and natto (fermented soybeans). Both forms of vitamin K are important for healthy bones and blood clotting.
The following are some sources of vitamin K:
Vegetables: broccoli, kale, spinach; Brussels sprouts; cabbage; collards; green beans; peas; rutabaga; winter squash
Fruits: avocado; citrus fruits (lemon, orange); olives
What fruit or vegetable has the most vitamin K?
The richest sources of vitamin K are leafy green vegetables, including kale, spinach and broccoli. However, other fruits and vegetables also contain this nutrient in small amounts. For example, one cup of cooked tomatoes contains more than 90 mcg (micrograms) of vitamin K.
Vegetables high in vitamin K include:
Kale (1 cup) — 322 mcg
Spinach (1 cup) — 180 mcg
Broccoli (1 cup) — 82 mcg
Brussels sprouts (1 cup) — 67 mcg
Vegetables and fruits with vitamin K
Here are some of the best sources of vitamin K:
Spinach. One cup of cooked spinach contains 548 micrograms of vitamin K, which is 95 percent of the daily value (DV).
Collard greens. One cooked cup contains 882 micrograms with a whopping 190 percent of the DV.
Broccoli rabe. This vegetable has more than 400 micrograms per cooked cup (about half a head), which is 88 percent of your daily value.
Brussels sprouts. One serving of these delicious little cabbages has about 484 micrograms, or 82 percent of your DV.
Kale. A serving of this leafy green has about 600 micrograms, or 100 percent of your daily requirement for this essential nutrient.
Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It’s also needed for proper bone and heart health.
Vitamin K is found in leafy greens, broccoli, kale, spinach and other green vegetables, as well as some fruits like avocado and tomatoes.
Vegetables and fruits with high amounts of vitamin K include:
Spinach (1 cup) — 120 micrograms (mcg)
Broccoli (1 cup) — 91 mcg
Avocado, raw (1/2 medium) — 85 mcg
Kale, raw (1 cup) — 77 mcg
Brussels sprouts (1 cup) — 76 mcg
The vitamin K family of vitamins is made up of three different types: vitamin K1, vitamin K2 and menaquinones. Vitamin K1 is found in leafy green vegetables, while vitamin K2 is produced by bacteria in your gut.
The following foods are high in vitamin K:
Leafy greens – kale, spinach, romaine lettuce, broccoli and brussels sprouts are good sources of vitamin K1.
Green tea – green tea contains a small amount of vitamin K2.
Nuts – pistachios, almonds and cashews are high in protein and contain some vitamin K.
Vitamin K is a group of fat-soluble vitamins. Vitamin K1 (phylloquinone) is found in green vegetables such as spinach, cabbage and broccoli. Vitamin K2 (menaquinone) occurs naturally in food and is produced by the intestinal microflora of mammals.
Vitamin K1 is absorbed well from the intestine, but little is stored in the body. Vitamin K2 on the other hand is poorly absorbed from food, but can be stored in the body for longer periods of time.
The RDA for adults of vitamin K are:
Vitamin K1: 75 μg/day (120 mcg)
Vitamin K2 (Menaquinone): Menaquinone-4: 45 μg/day (60 mcg), Menaquinone-7: 2–3 mg/day, Menaquinone-9: 1–1.5 mg/day