Behind a healthy body lies the role of many vitamins and minerals, which offer specific benefits. Among them is Vitamin K, which is crucial for your blood and bones. This “blood-clotting vitamin” plays a major role in keeping your structure strong and healthy. It can also help in preventing heart diseases, Alzheimer’s and even Cancer. So how can you get this important Vitamin? Vitamin K can be derived from many natural sources like herbs, fruits and vegetables. Let’s look at the Vitamin K Rich Foods List and Its daily dosage per day.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that is needed for the blood clotting process and also to retain Calcium in the bones. There are two subcategories of this Vitamin – Vitamin K1 and Vitamin K2. The “K” in the name stands for Coagulation, which means to bring a liquid to a semi-solid state. Without Vitamin K, the clotting process can be hampered, leading to severe blood loss.
Health Benefits Of Vitamin K:
Apart from aiding in blood clots and improving bone health, Vitamin K Rich Foods offers some of these important health benefits:
- Prevents Osteoporosis
- Reduces excess blood flow during menstruation
- Prevents blood haemorrhage in infants
- Reduces the risks of internal bleeding
- Relieved symptoms of morning sickness during pregnancy
- Controls blood sugar levels
- Boosts immune system
What Is The Recommended Daily Allowance Of Vitamin K?
The allowance of Vitamin K per day varies with age and gender. Here is your guide to understanding the amounts of Vitamin K needed for each category:
- Infants (0-6 Months): Not more than 2 mg per day
- Children (7 Months – 12 Months): Not more than 2.5 mg per day
- Children (1 Year – 13 Years): 30 mg to 60 mg per day
- Women: 75 mg to 90 mg per day
- Gents: 75 mg to 120 mg per day
Top 20 Vitamin K Food Sources In India:
Check out this article to know the list of Vit K rich foods to ensure you get your daily dosage and enjoy good health!
1. Herbs:
Herbs have been used for hundreds of years for medicinal purposes, this is because herbs are abundant in many types of nutrients that are highly beneficial to the body. One of this nutrient is vitamin K which speaks for itself. Not many people understand the importance of vitamin K but to elaborate without vitamin K we would not be completely healthy.
- Serving Size: 1 tbsp of Dried Basil
- Vitamin K in mcg: 36 mcg
- % DV: 45%
2. Greens:
All types of vegetables are rich in potassium. Especially the green vegetables. Green vegetables are extremely rich in vitamin K and give us all the necessary nutrients we need to have a balanced and whole diet. Leafy greens will not only give us the opportunity to provide our body with other nutrients but will also incorporate vitamin K in our system to help with blood clotting and protein modification.
- Serving Size: ½ Cup
- Vitamin K in mcg: 444 mcg
- % DV: 100%
3. Spring Onions:
This green vegetable can be eaten raw and is an excellent side to a good three-course meal. Eat these onions as a part of a salad and you will surely enjoy the taste and the texture. Not only are spring onions good to taste but they also are extremely rich in nutrients especially a vitamin-like vitamin K. Eating two stalks of spring onions every day will give you the necessary vitamin K treatment you need.
- Serving Size: ½ Cup
- Vitamin K in mcg: 103 mcg
- % DV: 100%
4. Brussels Sprouts:
This vegetable is a hidden vitamin K bomb. They are small to look at but extremely rich in nutrients. All these nutrients include vitamins such as vitamin E and A, along with these nutrients there is a strong availability of vitamin K. Brussels sprouts have a higher density of vitamin K than mostly all existing vegetables and is a must to incorporate into the daily diet.
- Serving Size: 100 gms
- Vitamin K in mcg: 140 mcg
- % DV: 117%
5. Broccoli:
Boiled broccoli along with a salad or chicken is the best way to get rid of any vitamin K deficiency. Broccoli is rich in this vitamin making it an ideal food to eat at any point in time. Broccoli is also known for its healthy density of many other vitamins to making it an ideal choice for any household to include this wonder vegetable into their diet.
- Serving Size: 100 gms
- Vitamin K in mcg: 140 mcg
- % DV: 117%
6. Turnip Greens:
Overall all green vegetables are rich in vitamin K because of the healthy density of nutrients but turnip greens have a slightly higher level of vitamin K that is why it has been recommended out of a list of other green vegetables. Turnip greens are a perfect source of vitamin K and account for most of your dietary needs when eaten every day.
- Serving Size: 100 gms
- Vitamin K in mcg: 484 mcg
- % DV: 403%
7. Spinach:
Spinach is considered yet again to be another source of world-famous healthy food that not only keeps you healthy and strong but also helps in digestion so that your body retains all the food value it needs to function at a proper pace. After all these advantages spinach is also a rich source of vitamin K that will give you fair blood clotting and protein modification so that you stay healthy. For many women, spinach has been incorporated in their diet because of its protein breakup value. Dieticians claim that spinach has no disadvantages to being consumed and helps in all ways for the functionality of your system.
- Serving Size: 100 gms
- Vitamin K in mcg: 483 mcg
- % DV: 402%
8. Mustard Greens:
Mustard greens contain 14% of all your dietary needs and are considered to be one of the best sources of vitamin K extract in the world. Mustard greens are also rich in vitamin A, C and many other nutrients that are great for the body and help to keep you healthy and also helps your blood to clot better.
- Serving Size: 100 gms
- Vitamin K in mcg: 593 mcg
- % DV: 494%
See More: Vitamin E Rich Foods
9. Kale:
Kale is another is an extremely nutritious food and contains at least 6% of your daily vitamin K intake when consumed every day. Vitamin K in kale can help your body in many ways and since kale is rich in other nutrients also it is the best food for any person, it is considered to be one of the healthiest foods on the planet.
- Serving Size: 100 gms
- Vitamin K in mcg: 387 mcg
- % DV: 681
10. Parsley:
Parsley is a herb which is added to food to increase the taste but not many people know that parsley is a rich source of vitamin K, therefore its introduction in all types of food in your diet is recommended. Apart from being used as a blood thinner, this amazing herb can also help in blood coagulation.
- Serving Size: 100 gms
- Vitamin K in mcg: 483 mcg
- % DV: 402%
11. Pickled Cucumber:
Pickled cucumber is also a great way of ensuring there is enough vitamin K in your diet because the pickling of the cucumber helps to retain all the necessary nutrients of this great vegetable. It can be enjoyed raw or along with a salad. These facilities make this vegetable all the more tempting.
- Serving Size: 100 gms
- Vitamin K in mcg: 130 mcg
- % DV: 55%
12. Prunes:
Prunes are considered a delicacy in many parts of the world. These dried apricots are rich sources of Vitamin K important for your blood and bone health. Prunes also help in building your muscles and strengthening your structure. Regular consumption of Prunes can prevent fractures and Calcium deficiencies.
- Serving Size: 100 gms
- Vitamin K in mcg: 60 mcg
- % DV: 50%
13. Asparagus:
Steamed asparagus is also a good way of involving vitamin K with your daily diet. The steaming helps to retain all the necessary nutrients thus increasing your healing capabilities and increasing the muscle mass in your body by protein modification, this option is particularly opted by bodybuilders.
- Serving Size: 100 gms
- Vitamin K in mcg: 91 mcg
- % DV: 76%
See More: Food Containing Vitamin D
14. Chili Powder:
People wonder why chilli powder is incorporated in many foods as a spice, the reason is that chilli powder is an excellent way of incorporating vitamin K in your diet without having to indulge in any new type of food if you are uncomfortable with eating anything new. However, it is important to stick to naturally derived powder from Organic chillies.
- Serving Size: 2.66 tbsp
- Vitamin K in mcg: 22.5 mcg
- % DV: 25%
15. Paprika:
Another great spice rich in vitamin K, you can use this spice on salads and sandwiches to achieve the best effect for your body. 100 grams of paprika contains at least 4% of your total vitamin K consumption need. All you need to do is sprinkle some Paprika on your food to enjoy the great taste and good health.
- Serving Size: 100 gm
- Vitamin K in mcg: 80.3 mcg
- % DV: 100%
16. Chicken:
One of the significant sources of vitamin k is poultry meat, especially chicken. With about 5 mcg of this Vitamin in one serving of meat, you can be assured! Also, Chicken is one of the healthiest options available for meat lovers for its nutrition-rich, protein-rich and low-fat benefits. It is best to eat Chicken that is grilled or steamed instead of deep-frying it to derive maximum amounts.
- Serving Size: 100 gm
- Vitamin K in mcg: 60 mcg
- % DV: 50%
17. Egg Yolk:
The egg is called a superfood for its many nutritional benefits. While the white portion is not very rich in nutrients, Egg yolk is definitely packed with Vitamins and minerals, especially Vitamin K. Eating egg yolks regularly can help in preventing Calcium deposits from causing plaques in the arteries. Vitamin K2 also prevents Calcification in the blood vessels, which could lead to heart attacks.
- Serving Size: 100 gm
- Vitamin K in mcg: 34 mcg
- % DV: 29%
18. Pomegranate:
Pomegranates are one of the Vitamin K rich fruits which also offers numerous health benefits. This juicy, bright red fruit contains about 25 mg of Vitamin K to impart good bone and blood health. Apart from improving the hemoglobin percentage in the body, it can also aid in preventing excessive blood loss.
- Serving Size: 100 gm
- Vitamin K in mcg: 16 mcg
- % DV: 14%
See More: Vitamin C Rich Foods
19. Blueberries:
Blueberries are another top food source for Vitamin K. With abundant amounts of Vitamin K in them, these berries can prevent loss of blood by helping in quick clotting. However, the Salicylates and Vitamin K together can interfere with blood thinners and may not be advisable for those with clots.
- Serving Size: 100 gm
- Vitamin K in mcg: 19 mcg
- % DV: 16%
20. Cashews:
Cashew nuts also have good amounts of Vitamin K to help in strengthening your bones. You can consume them in raw or roasted forms to enjoy a tasty and healthy snack. However, you need to take a significant quantity of these nuts to meet the daily requirements. Overindulgence can lead to weight gain, cholesterol and other complications.
- Serving Size: 100 gm
- Vitamin K in mcg: 34 mcg
- % DV: 28%
Top 10 Vitamin K2 Rich Foods List:
Vitamin K2 is found in animal products and fermented plant-based foods only. Check out the top 10 Vitamin K2 rich foods in India listed below, per 100gms of Serving:
1. Beef Liver:
- Serving Size: 100 gm
- Vitamin K in mcg: 106 mcg
- Ingredient DV%: 88% DV
2. Pork Chops:
- Serving Size: 100 gm
- Vitamin K in mcg: 69 mcg
- Ingredient DV%: 57% DV
3. Chicken:
- Serving Size: 100 gm
- Vitamin K in mcg: 60 mcg
- Ingredient DV%: 50% DV
4. Goose Liver Paste:
- Serving Size: 100 gm
- Vitamin K in mcg: 369 mcg
- Ingredient DV%: 380% DV
5. Bacon:
- Serving Size: 100 gm
- Vitamin K in mcg: 35 mcg
- Ingredient DV%: 29% DV
6. Ground Beef:
- Serving Size: 100 gm
- Vitamin K in mcg: 9.4 mcg
- Ingredient DV%: 8% DV
7. Pork Liver:
- Serving Size: 100 gm
- Vitamin K in mcg: 7.8 mcg
- Ingredient DV%: 7% DV
8. Duck Breast:
- Serving Size: 100 gm
- Vitamin K in mcg: 5.5 mcg
- Ingredient DV%: 5% DV
9. Beef Kidneys:
- Serving Size: 100 gm
- Vitamin K in mcg: 5.7 mcg
- Ingredient DV%: 5% DV
10. Chicken Liver:
- Serving Size: 100 gm
- Vitamin K in mcg: 13 mcg
- Ingredient DV%: 11% DV
Signs and Health Risks Of Vitamin K Deficiency:
Here are some of the potential health risks and symptoms you may experience with Vitamin K deficiency:
- Heavy Blood Loss
- Bleeding from Gums and Nose
- Excessive bleeding from small wounds like piercing, injections
- Heavy menstrual bleeding
- Bleeding in the GI tract
- Blood traces in stool and urine
- Increased clot time
- Susceptibility to bruises
Now that you have understood the importance of Vitamin K Rich Foods for your health, incorporating these foods in your daily diet is a must. With a wide array of vegetarian and non-vegetarian food options to choose from, getting Vitamin K is quite easy. Eating fresh fruits, vegetables and lean meat every day can help you enjoy good health and prevent the dependency on medicines. Get the ball rolling today and start working on a nutritious Vitamin K rich diet!
