Components -> Vitamins -> Fat soluble vitamins
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, regulating blood calcium levels, and maintaining bone health. There are two main forms of vitamin K: K1 (phylloquinone), which is found in leafy green vegetables, and K2 (menaquinone), which is found in animal products and fermented foods, as well as synthesized by our microbiome.
Vitamin K plays a crucial role in blood clotting, which is essential for wound healing and preventing excessive bleeding. It also supports bone health by helping to regulate calcium levels. Additionally, vitamin K may have anti-inflammatory effects.
There are different recommendations for vitamin K intake between countries, and they may also vary based on age and gender. Some guidelines suggest aiming for 1 microgram per kilogram of body weight per day, while others recommend 120 micrograms per day for adult men and 90 micrograms per day for adult women. Pregnant and lactating women may have different recommended intakes. It's always best to consult with a healthcare professional to determine the right amount for your individual needs.
Vitamin K plays a crucial role in blood clotting, bone metabolism, and cardiovascular health. It helps in the proper binding of calcium to proteins, which is essential for bone strength and integrity.
Vitamin K (K1 and K2) is generally considered safe when consumed within recommended dietary guidelines, and there is no association with toxicity from dietary intake.
Low levels of vitamin K might be due to malabsorption of fat, since this is a fat-soluble vitamin. This can lead to an increased risk of excessive bleeding, difficulty in forming blood clots, and poor bone health. To increase your vitamin K levels, eat foods rich in this nutrient, such as leafy green vegetables (kale, spinach, and broccoli), as well as other sources like Brussels sprouts, cabbage, and fermented foods like natto. Additionally, consult with a healthcare professional to determine the underlying cause of low vitamin K levels.
Vegans can get their vitamin K intake from a variety of plant-based foods such as green leafy vegetables (kale, spinach, Swiss chard), broccoli, Brussels sprouts, and soybeans. Incorporating these foods into their diet can help vegans meet their vitamin K needs.
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Matcha
Type: Food
Beverages -> Tea
Vitamin K
29.00ug per 1 grams
Swiss chard
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
398.40ug per 48 grams
Kale
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
525.30ug per 85 grams
Corn salad, lamb's lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
377.00ug per 100 grams
Kale, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin K
651.11ug per 85 grams
Beet greens
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
128.00ug per 32 grams
Spinach boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
270.00ug per 85 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
229.50ug per 85 grams
Spinach
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
229.50ug per 85 grams
Spinach, frozen
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
229.50ug per 85 grams
Radicchio
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
20.42ug per 8 grams
Endive
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
1,185.03ug per 513 grams
Brussels sprout
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
41.80ug per 19 grams
Brussels sprout, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
46.20ug per 21 grams
Brussels sprout, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin K
45.74ug per 21 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin K
180.00ug per 40 grams
Spinach, fried
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin K
309.98ug per 85 grams
Sweet peppers, dried
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
1.14ug per 1 grams
Roman lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
807.54ug per 626 grams
Lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
414.00ug per 360 grams
Garden lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
414.00ug per 360 grams
Broccoli
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
166.10ug per 151 grams
Broccoli, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
198.00ug per 180 grams
Broccoli, boiled, salt
Type: Recipe
Vegetable dishes -> Cooked vegetables
Vitamin K
196.02ug per 180 grams
Cabbage, cooked, boiled, drained, without salt
Type: Food
Vegetable dishes -> Cooked vegetables
Vitamin K
92.40ug per 85 grams
Rocket, arugula
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
92.31ug per 85 grams
Wild rocket, sand rocket
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
92.31ug per 85 grams
Taro leaves
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
10.86ug per 10 grams
Lettuce, cos or romaine
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
641.65ug per 626 grams
Pesto sauce, herb sauce
Type: Recipe
Miscellaneous -> Condiments
Vitamin K
216.09ug per 63 grams
Chicken, grilled
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
2,206.63ug per 172 grams
Turkey mince, fried
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
80.74ug per 85 grams
Chicken leg and thigh with skin, grilled
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
72.64ug per 85 grams
Chicken leg and thigh with skin, oven-baked
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
72.64ug per 85 grams
Chicken drumstick with skin, grilled
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
72.64ug per 85 grams
Chicken drumstick with skin, baked in oven
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
72.64ug per 85 grams
Turkey mince, fried without fat
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
72.55ug per 85 grams
Mulberry, dried
Type: Food
Fruit and berry dishes -> Berries
Vitamin K
0.70ug per 1 grams
Game bird, grilled/fried
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
1,546.41ug per 85 grams
Chicken with skin, grilled without added fat
Type: Recipe
Meat dishes -> Chicken and other birds
Vitamin K
987.85ug per 85 grams
Chinese cabbage
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
11.20ug per 14 grams
Chicken
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
Chicken with skin
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
109.20ug per 182 grams
Turkey with skin
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
Game bird
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
Chicken leg and thigh with skin
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.60ug per 111 grams
Chicken breast with skin
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
163.20ug per 272 grams
Turkey mince, fat 5-6%
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
Chicken wing with skin
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
Chicken drumstick with skin, raw
Type: Food
Meat dishes -> Chicken and other birds
Vitamin K
66.00ug per 110 grams
What you eat matters.