Top 9 Foods Highest in Vitamin K


Vitamin K is a necessary nutrient. It helps build and maintain healthy bones. The vitamin’s biggest claim to fame is its role in helping blood clotting, known as “coagulation.”

Vitamin K is an important factor in bone health and wound healing. Vitamin K is a fat-soluble vitamin that makes proteins for healthy bones and normal blood clotting. According to the Public Health, vitamin K helps produce four of the 13 proteins needed for blood clotting.

K also teams up with other vitamins. “Vitamin K works with vitamin D to ensure that calcium finds its way to the bones to help them develop properly,”

Here’s the full list of foods with vitamin K:

1. Blueberries

This vibrant fruit may be tiny, but each serving packs a serious punch when it comes to nutrition. Often overlooked and overshadowed by more exotic types of berries, blueberries remain one of the most nutritious, antioxidant-rich types of fruit in the world and have been shown to do everything from enhance brain health to keep your heart strong. Plus, in addition to the long list of health benefits of blueberries, these fruits are also super sweet, low-calorie and delicious.

Blueberries are a nutrient-dense food, meaning that there aren’t a lot of calories in blueberries, but they pack in a good amount of vitamins and minerals. The blueberries nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C.

2. Pine Nuts

A delicious evening snack that can help you with weight management too? Sounds too good to be true. But it’s true! Tasty and nutritious, pine nuts can aid weight loss along with providing a plethora of health benefits for your body.

Pine nuts have been a popular source of nutrition since the Paleolithic times. Crunchy and delicious, pine nuts are small seeds of the pine cone. Botanically, the tree belongs to the Pinaceae family. Pine nut is known by several names like cedar nuts, pinon nuts, pinyon nuts and pignoli. The seeds are small and elongated, measuring one to two inches in length.

Pine kernels are a good source of several essential nutrients. It contains Vitamin A, B, C, D and E. It is an excellent source of B complex vitamins like thiamine, riboflavin, pantothenic acid, folate and pyridoxine. Pine nuts are rich in minerals like manganese, potassium, calcium, zinc, selenium and iron. They are rich sources of pinolenic and oleic acid that are very beneficial for the stimulation of hormones. 100 grams of pine nuts contain 675 calories.

3. Pumpkin

Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene.

Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

4. Sweet Gherkin Pickles

You may not realize that sweet gherkin pickles have health benefits, but adding them to your diet can help you increase your intake of several nutrients. However, it is important to eat them in moderation because they are high in sodium, with 160 mg per large pickle. A gherkin pickle is prepared using a specific type of cucumber and is made with vinegar, sugar and spices. Homemade pickle recipes are available, but you can find sweet gherkins at supermarkets as well.

A diet that contains a moderate amount of fat and calories allows you to control your weight, which reduces your risk of health concerns like heart disease and cancer. It can also increase your intake of important nutrients like vitamin A, folate, calcium and iron. One large sweet gherkin pickle contains 32 calories and less than 1 gram of fat. You can slice the pickle and add to salads and sandwiches; it’s a low-fat and low-calorie way to add flavor.

5. Edamame

Edamame is a rich source of carbohydrates, proteins, dietary fiber, omega fatty acids and several vitamins and minerals. About 155 gm of prepared edamame contains approximately 16 gm of carbohydrate, 17 gm proteins, 8 gm fats and 8 gm dietary fiber. The same quantity of edamame also contains around 9.5 mg of vitamin C, 41.4 mcg of vitamin K, 0.3 mg thiamine (vitamin B1), 0.2 mg riboflavin (vitamin B2), 1.4 mg niacin (vitamin B3), 0.6 mg pantothenic acid (vitamin B5), 97.6 mg of calcium, 3.5 mg iron, 99.2 mg magnesium, 676 mg potassium, 262 mg phosphorus, 2.1 mg zinc and 1.6 mg manganese. Apart from these, 155 mg of edamame contains about 560 mg of omega-3 essential fatty acids and 2781 mg of omega-6 fatty acids.

Edamame is an excellent, and popular, snack especially among athletes. The reason being its high protein content. Edamame including dry roasted edamame is quite popular as a snack and is specially beneficial for the vegetarians. This is because, it is one of the few plant foods, which contain all the essential amino acids. So, edamame is considered as a source of complete proteins. In addition to protein, edamame is a rich source of many other nutrients, and so, have a number of health benefits.

6. Soybeans

Soybeans have a wealth of benefits, including their ability to improve the metabolism, help in healthy weight gain, protect heart health, defend against cancer, and reduce the effects of menopause. They improve digestion, promote bone health, protect against birth defects, increase circulation, decrease the risk of diabetes, and generally tone up the body.

The health benefits of soybeans come from the nutrients, vitamins, and organic compounds including a significant amount of dietary fiber and a very large amount of protein. In terms of vitamins, soybeans contain vitamin K, riboflavin, folate, vitamin B6, thiamin, and vitamin C. As for minerals, soybeans contain significant amounts of iron, manganese, phosphorus, copper, potassium, magnesium, zinc, selenium, and calcium. They are also a good source of organic compounds and antioxidants, which further help in boosting your health.

7. Sauerkraut

The health benefits of sauerkraut include its ability to aid in digestion, weight loss, increase blood circulation, protect heart health, and provide energy. It also strengthens the immune system and bones, lowers cholesterol levels, eliminates inflammation, and prevents cancer. Sauerkraut is good for improving brain health, relieving asthma and stress, and eye and skin care.

Sauerkraut is made from chopped fermented cabbage and spices, which give it a slightly sour taste. It is popularly used as a side dish or as a condiment in sausages or hot dogs. The fermentation process of sauerkraut is similar to that of kimchi or pickles, meaning that there is no exposure to heat during the process, as it will kill the bacteria that makes the fermentation possible.

Sauerkraut is low in calories, and rich in protein and dietary fiber. It contains vitamins like vitamin A, vitamin C, vitamin K, and various B vitamins like vitamin B6 and folate. It is also a good source of minerals like iron, manganese, copper, sodium, potassium, magnesium, and calcium. Moreover, the fermentation of sauerkraut also promotes the growth of beneficial probiotics that aid in improving the gut health.

8. Lettuce

Lettuce is a household vegetable that goes by the scientific name, Lactuca sativa.

Lettuce contains minerals such as calcium, potassium, sodium, zinc, iron, magnesium, and phosphorous and vitamins including B-1(thiamin), B-2 (riboflavin) , B-3 (niacin) , B-9 (folate) ,B6 (pyridoxine), C (ascorbic acid) , A (beta carotenes) , E (tocopherol) and K (menadione).

Lettuce health benefits includes inducing sleep, fighting inflammation, fighting bacterias and fungal, keeping you hydrated, helps improve memory retention, helps preserve cognitive function, helps control anxiety, a rich source of omega 3 fatty acids, promotes muscle development, support weight loss, offers skin care benefits, and support pregnancy development.

The word Lettuce is derived from the Roman ‘lactuca sativa’; however, it did not originate in Rome, but rather in Egypt. Ancient Egyptians were the first to cultivate lettuce for its oil-rich seeds. lettuce is cultivated as a leaf vegetable in nearly all parts of the world. It is an annual plant, which can only be harvested 65 to 130 days after sowing. The leafy vegetable is often eaten raw as a salad, or used as a food wrap.

9. Asparagus

Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine. Extensive research into asparagus nutrition has resulted in this funny-looking vegetable being ranked among the top fruits and vegetables for its ability to reduce the effect of cell-damaging free radicals.

Asparagus is high in vitamin K, which is the blood clotting vitamin. Many studies have found that vitamin K can also improve our bone health. These studies have also demonstrated that vitamin K can not only increase bone mineral density in osteoporosis people, but it can actually reduce fracture rates.

Vitamin K is also a key player in supporting heart health. It helps to prevent hardening of the arteries, including keeping calcium out of your artery linings and other body tissues, where it can cause damage.

Packed with antioxidant and anti-inflammatory properties, asparagus has been used as a medicinal vegetable for 2,500 years. The list of asparagus nutritional benefits is long, for it helps your heart, digestion, bones and even cells.


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