25 Excellent Sources of Vitamin K You Should Not Ignore

25 Excellent Sources of Vitamin K You Should Not Ignore

Your body needs essential vitamins and minerals to stay active, maintain health and prolong life. Vitamin K is one of these essential vitamins that play vital roles in maintaining good health. So, if you’re wondering which foods that can provide us an excellent amount of vitamin K, wonder no more! Here are 25 Excellent Sources of Vitamin K You Should Not Ignore.

Vitamin K is a fat-soluble vitamin stored in your fat tissues and in your liver. Particularly, this vitamin has 2 natural types:

1. Vitamin K1 or Phylloquinone

This vitamer is mainly found in green, leafy vegetables.

2. Vitamin K2 or Menaquinone

Menaquinone is found in fermented foods and animal meat (of which I am not including in this list). Also, bacteria in your gut converts Vitamin K1 to K2. [1]

What Causes Vitamin K Deficiency?

If you have undergone in the following circumstances you need to consider supplying your body enough amount of Vitamin K. [2](Wikipedia, Deficiency)

1. Taking Warfarin (anticoagulant) for treating blood clots
2. Taking Antibiotics
3. Had Inflammatory Bowel Disease
4. Suffering from Liver Damage or Liver Disease
5. Had recently abdominal surgeries

Health Benefits of Vitamin K

1. Essential in Bone Health

Worldwide, osteoporosis causes more than 8.9 million fractures annually. [3]

A study published in PubMed Central reveals that there is 50% reduction of clinical fractures on 440 postmenopausal women with osteopenia with Vitamin K1 supplementation. Furthermore, their research also implies that Vitamin K increases bone strength. [4]

2. Helps prevent Cancer

A study reveals that Vitamin K2 suppresses cancer growth. Also, there was 75% reduction in cancer incidence with higher intake of Vitamin K1.

3. Reduces Risk of Heart Disease

Research shows that Vitamin K2 helps reduce the risk of Coronary Heart disease (CHD). Therefore, the more vitamin K in your diet lowers your risk of developing cardiovascular disease.

25 Excellent Sources of Vitamin K You Should Not Ignore

Here are foods that are rich in Phylloquinone.

Vegetable Sources (per 100 g)

26 Excellent Sources of Vitamin K You Should Not Ignore

Herb Sources

Oil Sources (per 100 g)

Excellent Sources of Vitamin K2

Here are foods that are rich in Menaquinone. [5] Most of these foods are fermented. Why is that? Fermented foods have high probiotic contents. These probiotics or good bacteria in your gut help convert Vitamin K1 to Vitamin K2. [6]

These are the foods rich in menaquinone (per 100 g).

26 Excellent Sources of Vitamin K You Should Not Ignore

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