There are so many foods rich in vitamin K. The best source is the dark leafy greens though.
Our daily vitamin K needs
Most people need about 90 to 120 mcg of vitamin K, per day.
Men need 120 mcg. Contrary, women need only 90 mcg.
What diet is rich in vitamin K?
If you’re eating a whole food plant-based diet you shouldn’t worry about your daily vitamin K intake. Always consume large amounts of leafy greens and you’ll be OK.
Some people believe that a plant-based diet will fail to meet our daily vitamin K needs. That’s far from the truth.
Certainly, eating only plants, we won’t consume large amounts of vitamin K2. You shouldn’t worry though.
We need just a little amount of vitamin K2. Why?
Because gut bacteria can convert the abundant (in a healthy vegan diet) vitamin K1 into vitamin K2.
You can find more about the importance of vitamin K in a vegan diet, here.
Foods rich in vitamin K
As we previously mentioned, the best sources of vitamin K are leafy greens.
Furthermore, the foods that are particularly rich in vitamin K are collards greens, spinach, parsley, coriander leaf, lambsquarters (known as wild spinach), turnip greens, oregano, basil, marjoram, mustard greens, beet greens, swiss chard, dandelion, cress, kale, stinging nettles, brussels sprouts, broccoli, onions, and cabbage.
Not bad…We have so many options.
It’s good for you to consume at least two of these vegetables daily.
They contain much more than vitamin K. Vegetables are packed with powerful phytochemicals, with potent anti-inflammation properties.
In the table below, you can see the most vitamin K-rich foods. Vitamin K per 100 grams.
|Description||Vitamin K (mcg)|
|Coriander leaf, dried||1.359,50|
|Amaranth leaves, raw||1.140,00|
|Swiss chard, raw||830,00|
|Dandelion greens, raw||778,40|
|Collard greens, cooked||623,20|
|Mustard greens, cooked||592,70|
|Dandelion greens, cooked||551,40|
|Turnip greens, cooked||518,90|
|Stinging Nettles, cooked||498,60|
Data from the USDA
Other good sources of vitamin K.
Many other plants contain some amounts of vitamin K.
Consider consuming sweet potato leaves, chicory greens, lettuce, cabbage, Brussel sprouts, arugula, carrots, green beans, pine nuts, seaweeds like kelp, and blueberries to mention a few.
Also, don’t forget your spices. Spices are superfoods. They are nutrient-dense foods.
Some of them are rich in vitamin K as well.
For example, spices that are good sources of vitamin K are black pepper, red pepper, chili powder, curry powder, paprika, and cayenne.