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.
Thyme, dried
Type: Food
Miscellaneous -> Spices
Vitamin K
1,714.50ug per 100 grams
Sage, ground
Type: Food
Miscellaneous -> Spices
Vitamin K
1,714.50ug per 100 grams
Coriander leaf, dried
Type: Food
Miscellaneous -> Spices
Vitamin K
1,359.50ug per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Vitamin K
1,359.50ug per 100 grams
Swiss chard
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
830.00ug per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Vitamin K
621.70ug per 100 grams
Kale
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
618.00ug per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Vitamin K
450.00ug per 100 grams
Kale, fried
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
427.94ug per 100 grams
Basil, fresh
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
414.80ug per 100 grams
Beet greens, raw
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
400.00ug per 100 grams
Spinach boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
317.65ug per 100 grams
Coriander, fresh
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
310.00ug per 100 grams
Dill, fresh
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
280.00ug per 100 grams
Nettle, stinging nettle
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
270.00ug per 100 grams
Spinach
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
270.00ug per 100 grams
Spinach, frozen
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
270.00ug per 100 grams
Radicchio
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
255.20ug per 100 grams
Garden cress
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
250.00ug per 100 grams
Endive, raw
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
231.00ug per 100 grams
Brussels sprout
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
220.00ug per 100 grams
Brussels sprout, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
220.00ug per 100 grams
Brussels sprout, boiled, salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
217.80ug per 100 grams
Chives
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
212.70ug per 100 grams
Onions, spring or scallions (tops and bulb), raw
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
207.00ug per 100 grams
Spinach, fried
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
203.73ug per 100 grams
Carrot, dried
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
158.33ug per 100 grams
Rapeseed oil
Type: Food
Fat and fat products -> Oils
Vitamin K
150.00ug per 100 grams
Beansprouts and alfalfa sprouts, average
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
147.00ug per 100 grams
Soybean oil
Type: Food
Fat and fat products -> Oils
Vitamin K
145.00ug per 100 grams
Rapeseed oil, cold pressed
Type: Food
Fat and fat products -> Oils
Vitamin K
130.00ug per 100 grams
Romaine lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
129.00ug per 100 grams
Pesto sauce, herb sauce
Type: Dish
Miscellaneous -> Condiments
Vitamin K
125.18ug per 100 grams
Mayonnaise, 80% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Vitamin K
118.64ug per 100 grams
Lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
115.00ug per 100 grams
Garden lettuce
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
115.00ug per 100 grams
Broccoli
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
110.00ug per 100 grams
Broccoli, boiled without salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
110.00ug per 100 grams
Broccoli, boiled, salt
Type: Dish
Vegetable dishes -> Cooked vegetables
Vitamin K
108.90ug per 100 grams
Cabbage, cooked, boiled, drained, without salt
Type: Food
Vegetable dishes -> Cooked vegetables
Vitamin K
108.70ug per 100 grams
Rocket, arugula
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
108.60ug per 100 grams
Wild rocket, sand rocket
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
108.60ug per 100 grams
Taro leaves, raw
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
108.60ug per 100 grams
Chili powder
Type: Food
Miscellaneous -> Spices
Vitamin K
105.70ug per 100 grams
Mayonnaise, 60% fat
Type: Food
Fat and fat products -> Salad dressings and mayonnaises
Vitamin K
104.09ug per 100 grams
Lettuce, cos or romaine, raw
Type: Food
Vegetable dishes -> Vegetables
Vitamin K
102.50ug per 100 grams
Pea, green, dried
Type: Food
Pulses and pulse dishes -> Pulses
Vitamin K
100.00ug per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Vitamin K
99.80ug per 100 grams
Mayonnaise, egg-free
Type: Dish
Fat and fat products -> Salad dressings and mayonnaises
Vitamin K
97.66ug per 100 grams
Grape leaves, canned
Type: Food
Vegetable dishes -> Canned vegetables
Vitamin K
97.30ug per 100 grams
What you eat matters.