Vitamin K, essential for blood clotting, bone health, and heart function, is often overlooked compared to other nutrients. However, it’s vital for maintaining healthy bones, supporting the healing process, and aiding cardiovascular health. Here are nine foods high in vitamin K, recommended by dietitians:
Parsley
1 cup fresh: 984 micrograms of vitamin K
1 tablespoon fresh: 62 micrograms of vitamin K
Parsley is a powerhouse herb packed with vitamin K, along with vitamins A and C. It’s more than just a garnish—add it to soups, sauces, pesto, and smoothies.
Collard Greens
1 cup raw: 157 micrograms of vitamin K
Collard greens are rich in antioxidants, fiber, and calcium. They’re also low-carb, making them a great choice for keto diets.
Brussels Sprouts
1 cup raw: 156 micrograms of vitamin K
Known for their inflammation-fighting properties, Brussels sprouts are a delicious source of sulforaphane, an antioxidant that helps reduce inflammation.
Spinach
1 cup raw: 145 micrograms of vitamin K
Spinach is not only nutrient-dense but also supports brain health and may help slow cognitive decline as we age. It’s versatile for both cooked and raw dishes.
Turnip Greens
1 cup raw: 138 micrograms of vitamin K
These greens are loaded with vitamins A, C, and folate, as well as fiber. Turnip greens are commonly found in soul food recipes.
Broccoli
1 cup raw: 92 micrograms of vitamin K
Broccoli is a cruciferous vegetable packed with glucosinolates, which have been studied for their potential cancer-fighting properties. It’s also a great source of fiber.
Kale
1 cup raw: 81 micrograms of vitamin K
Kale is rich in nutrients like beta-carotene and lutein, which are beneficial for eye health. It also has more fiber and protein than spinach.
Lettuce (Romaine or Green Leaf)
1 cup Romaine lettuce: 48 micrograms of vitamin K
1 cup Green leaf lettuce: 45 micrograms of vitamin K
Romaine and green leaf lettuce are excellent sources of vitamin K and other minerals, making them a better choice than iceberg lettuce.
Cabbage
1 cup raw: 53 micrograms of vitamin K
Cabbage, available in green or purple varieties, is not only rich in vitamin K but also fiber and antioxidants. It’s perfect for adding to coleslaw, kimchi, or as a braised side dish.
Incorporating these vitamin K-rich foods into your diet can help support overall health, especially bone and cardiovascular health, while offering various other nutritional benefits.
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