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18 Foods High in Vitamin K for Stronger Bones

This Evidence Based article was written by

18 Foods High in Vitamin K- for stronger bones.

Vitamin K plays a crucial role in proper blood coagulation (clotting), which prevents excessive bleeding. It also helps the body absorb calcium, and thus it’s an essential aspect of bone health. Many foods, especially leafy vegetables, are abundant in Vitamin K, so make sure you’re eating right and maintaining a vitamin K rich diet.

Sun-Dried Tomatoes

Sun-dried tomatoes make a tasty addition to salads, sauces, pasta dishes, sandwiches, and pizza. There are many ways to enjoy them, so start experimenting to try and find your favorite ways of incorporating these healthy veggies into your diet. One cup of sun-dried tomatoes contains 29% of the daily recommended amount of vitamin K. In addition, they’re a great source of lycopene, vitamin A, vitamin C, calcium, and iron. Serving Size (1 cup), 23.22 micrograms of Vitamin K (29% DV)

Celery

Celery is a flavorful vegetable that’s easy to prepare when you’re in the mood for a healthy snack. One medium stalk of celery provides 15% of the recommended intake of vitamin K, and it’s also a great source of folic acid, antioxidants, calcium, and potassium. And at only 6 calories per stalk, you can enjoy it in abundance without having to worry about your waistline. Serving Size (1 medium stalk), 11.7 micrograms of Vitamin K (15% DV)

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Okra

A half-cup serving of sliced okra contributes 34 micrograms of Vitamin K to your diet, or about 43% of the recommended total for the day. If you’re not sure how to get more of this vitamin K rich vegetable into your diet, try serving it with tomato soup, corn, rice, or shrimp. Serving Size (1/2 cup), 32 micrograms of Vitamin K (40% DV)

Blueberries

Blueberries are an incredible health food to add to your diet. They’re full of fiber, potassium, iron, copper, zinc, and several antioxidants. To get more vitamin K in your diet, enjoy a cup of blueberries each day and you’ll get 36% of the recommended daily value. For some simple serving ideas, add some blueberries to your yogurt, salad, or oatmeal for a healthy and flavorful snack. Serving Size (1 cup), 28.6 micrograms of Vitamin K (36% DV)

Dried Sage

Many people use dried herbs to spice up their cooking every once in a while, but not everyone knows about the many health benefits they can provide. Dried sage is a great source of vitamin K, with one tablespoon providing an impressive 43% of the daily recommended amount. Add more dried sage to your cooking for added benefits such as antioxidants and anti-inflammatory agents. Serving Size (1 tablespoon), 34.3 micrograms of Vitamin K (43% DV)

Kale

If you’re used to seeing kale tucked away at the edge of your plate as a garnish, make a change and give it a place in the heart of some of your favorite meals. One cup of chopped kale provides your body with essential vitamin K—nearly 685% of the recommended daily total, in fact. It’s also loaded with other vitamins including A and C, as well as iron and calcium. Serving Size (1 cup), 547 micrograms of Vitamin K (684% DV)

Cabbage

Raw or steamed cabbage can help treat high cholesterol, stomach ulcers, arthritis, weight gain, and constipation. A cup of chopped cabbage contains 67.6 micrograms of vitamin K, or 85% of the total daily value. Eat more cabbage to improve your intake of vitamin K as well as vitamin C, fiber, vitamin E, calcium, magnesium, and potassium. Serving Size (1 cup chopped), 67.6 micrograms of Vitamin K (85% DV)

Blackberries

A blackberry’s rich, dark color is indicative of the many antioxidants housed inside it. Blackberries are abundant in minerals such as copper and manganese, as well as vitamins such as vitamin C and vitamin K. One cup of these succulent berries contains 36% of the vitamin K the average adult should consume per day. Serving Size (1 cup), 28.5 micrograms of Vitamin K (36% DV)

Spinach

One of the healthiest, most nutrient-rich foods you can add to your diet is spinach. Whether raw or cooked, spinach is a stellar source of several vitamins, minerals, and antioxidants, including vitamin C, iron, calcium, and vitamin K. If you’re not sure how to add more spinach to your diet, start by using it as the leafy base for your salads, sautéing it with olive oil and garlic, adding it as a topping on your pizza, or shredding and cooking in your favorite pasta sauce. Serving Size (1 cup), 145 micrograms of Vitamin K (181% DV)

Broccoli

When eaten regularly, broccoli contributes to the health of the nervous system, eyes, heart, bones, blood pressure, and skin. Get more broccoli in your diet in order to help meet your zinc, calcium, potassium, vitamin C, and vitamin K needs every day. Just a half a cup provides well over the recommended daily amount of vitamin K. Serving Size (1/2 cup), 44.7 micrograms of Vitamin K (56% DV)

Scallions

Scallions, also known as spring onions, provide the body with a variety of vitamins and minerals. Among them are protein, fiber, Vitamin C, B vitamins, and vitamin K. Scallions are also a versatile food, which makes it easy to incorporate them in your diet each day. Use them in place of white or yellow onions, chop them up and add them to salads, or add them to tomato soup. Serving Size (1 cup chopped), 207 micrograms of Vitamin K 259% DV)

Brussels Sprouts

One-half cup of flavorful Brussels sprouts contains 109 micrograms of vitamin K, which contributes 137% toward the daily amount recommended for most adults. But that’s not the only health benefit they provide. Brussels sprouts are also enjoyed for the vitamin C, potassium, manganese, folate, and iron they provide. Serving Size (1/2 cup), 109 micrograms of Vitamin K (137% DV)

Pickles

Pickles contain minute amounts of a number of vitamins and minerals. For vitamin K, however, they’re a surprisingly healthy choice. One medium pickle spear contains 17% of the daily recommended value. Pickles are also a good source of fiber, and contain a small but nonetheless helpful supply of antioxidants such as vitamin A and lutein. Serving Size (1 spear), 13.7 micrograms of Vitamin K (17% DV)

Prunes

If you need to get more vitamin K in your diet, prunes are a strong source of this essential vitamin. A serving size of one cup contains 129% of the recommended amount of vitamin K for the day, and you’ll also enjoy the benefits of fiber, potassium, calcium, and vitamin A. Serving Size (1 cup), 104 micrograms of Vitamin K (129% DV)

Chili Powder

Use chili powder more often in your cooking and you’ll get more of the benefits of vitamin A, vitamin C, potassium, phosphorus, calcium, zinc manganese, and selenium. And if vitamin K is a concern in your diet, chili is a great source for that, too; just one tablespoon of this fiery red spice contains 10% of the daily recommended value. Serving Size (1 tablespoon), 7.9 micrograms of Vitamin K (10% DV)

Asparagus

There are many reasons to love asparagus. It has anti-aging properties, it may help prevent Alzheimer’s disease, and it’s packed with antioxidants to protect against free radicals and certain inflammatory diseases. It’s also loaded with many of the vitamins and minerals your body needs to stay healthy and in top working order. These include vitamin A, vitamin C, folate, fiber, vitamin E, and vitamin K. Serving Size (1 cup), 55.7 micrograms of Vitamin K (70% DV)

Carrots

One medium carrot provides over 8 micrograms of vitamin K, enough to help you reach 10% of the daily recommended value. That same carrot adds only 25 calories to your diet, and the abundance of other vitamins and minerals makes carrots a great food to enjoy on a regular basis. Serving Size (1 medium), 8.1 micrograms of Vitamin K (10% DV)

Raspberries

Raspberries are filled with vitamins and minerals including Vitamin K, so make them an essential part of your diet every day. Many other types of berries contain similar benefits, so enjoy a berry-filled fruit salad or smoothie for breakfast, lunch, or snack time to give your mind and body a nutritional boost. Serving Size (1 cup), 9.6 micrograms of Vitamin K (12% DV)

Vitamin K is essential for proper blood clotting, so make sure you’re getting enough in your diet. The main symptom of a deficiency is excessive bleeding, especially in seemingly mild injuries or when it begins in the nose or gums. Stay healthy by including plenty of vitamin K rich foods in your diet every day.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.



Users Comments:

  • Shayna

    Are these figures for vitamin K1 or K2?

  • Chris

    It says foods rich in K1 under the picture of blueberries on the home page 🙂

  • Nancy Parascando

    I am asking about vitamin k in fruits I bought cherries & i wanted to know about the k vitamin if it is high in them. It is One of the fruits my husband loves & he is on warfrin we are having trouble adjusting it because his levels go up & down I don’t want to give him something that will work against it.

  • Chao

    Hey, writer and organizer of Bembu.com, you are super awesome!!! I have been having trouble with getting enough micro-nutrients across the board, as a result of having hormonal changes for a couple years and having “breakthrough bleeding” between menstruation, which scared me. I was so happy to find your list, as it was different from other “10 Best foods to eat” that just focus on the cultural aspect of food, yours is so detailed and focuses on the nutrition aspect of it. Thank you, merci and rock on!!!!!!!!

  • Poppy

    Vitamin K1 is important for blood clotting properties. Vitamin K2 controls the release of an enzyme that hard binds calcium inside the bone and another enzyme that prevents as well as removes calcium from the circulatory system . In another words. sufficient vitamin K2 prevents and cures atherosclerosis and osteoporosis. A deficiency in K1 and K2 leads to excessive blood clotting, atherosclerosis and osteoporosis. Most of the people with long term vitamin K deficiencies die from heart attack, stroke, pulmonary, portal or aortic embolism before osteoporosis reaches life threatening levels. It was formerly thought that people with “hardening of the arteries” were genetically predisposed to it but now they know there is a significant nutritional deficiency that promotes two ultimately life threatening diseases and correcting the deficiency through both diet and supplementation can save an individual from an economic and health disaster. The importance of vitamin K1 and K2 is doubly important for kidney disease patients who suffer from both “hardening of the arteries” as well as osteoporosis and also important for diabetics who are prone to atherosclerosis due to the inflammatory effect of intermittent high levels of blood sugar and insulin. Rather than supplement, I make a point to ” eat my greens” which is often discouraged by physicians trying to control blood viscosity through prescription coumadin which may further exacerbate an undiscovered vitamin K1 and K2 deficiency.

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