Eight food sources of vitamin K
February 24, 2020 | Farah Jassawalla

Eight food sources of vitamin K

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Vitamin K is one of the three fat-soluble vitamins (the ones that are not lost when the foods that contain them are cooked). Although Vitamin K deficiency is rare, since many foods we eat daily contain vitamin K, low intake of vitamin K can cause bleeding, weaken bones, and increase the risk of developing heart diseases. There are two types of K vitamins known as K1 and K2. Vitamin K1 is mostly found in leafy vegetables, while vitamin K2 is primarily found in fermented and animal products. Another difference between the two vitamins is that vitamin K2 is absorbed more quickly by the body. Thus experts recommend that vitamin K2 be consumed more than K1 as it decreases the risk factors of diabetes. All in all, try to integrate as many foods mentioned below in your diet.

1. Soybeans

Soybeans are a type of legume that serves as a good source of vitamin K. They are commonly found in East Asia and are used in several forms, including soybean milk, oil, and sauce. Soybean oil is a great way of incorporating soybeans into your diet, as it can be added to any meal to give a better flavor, while three teaspoons of soybean oil are enough to cover daily vitamin K requirements. In comparison, nine teaspoons of canola oil must be consumed to meet the daily vitamin K requirements. Moreover, soybean oil contains heart-healthy fats and omega-3 acids, which lower inflammation and the risks of heart diseases.

2. Pickles

Pickles are zero-calorie cucumbers made by fermentation with vinegar and seeds. Consequently, they are considered both a vegetable and a fruit. Besides that, pickles contain high levels of vitamin K, and its excellent bacterial properties make it a fantastic remedy for a bad stomach. Additionally, pickles are fat-free, so it is good food for those who are on a low-fat diet. However, if you have health issues regarding sodium, pickles should be avoided since they have high sodium content.

3. Apple

When discussing vitamin K, an apple a day really does keep the doctor away. Apple is not food with heaps of vitamin K, but since the body quickly absorbs nutrients from an apple, it is a food that can provide a swift burst of vitamin K. Furthermore, apples consist of several antioxidants and flavonoids which lower the chances of developing cancer, hypertension, diabetes, and cardiovascular diseases.

4. Blueberries

Blueberries are another fruit that is dense in vitamin K. They have a low calorie content and are high in nutrients, making it an excellent option for those dieting to lose weight. Blueberries' antioxidant properties have been found to improve sleep quality and alertness, as well as growing both female and male reproductive organs.

5. Leafy greens

Leafy greens, especially spinach and kale, are also filled with vitamin K. The fact that leafy greens are heavily comprised of other vitamins makes it an ideal food source for not only consuming vitamin K but every other vitamin. Leafy greens are readily available and can be consumed through a salad, as a side to a meal, or even in a smoothie.

6. Nuts

Nuts are not only packed with vitamin K but also protein, healthy oils, and fiber, which helps deal with inflammation, heart complications, and stomach aches. Mixed nuts, cashews, and pine nuts are the densest and best nuts for vitamin K.

7. Fish

Eating fish like salmon at least two times a week is highly recommended by experts as it fulfills the dietary needs for vitamins B, D, and K, calcium, and phosphorus. The richness of fish in these nutrients allows it to lower blood pressure and fight off cardiovascular diseases.

8. Sauerkraut

Sauerkraut is a raw cabbage that is fermented with lactic acid bacteria. The fermentation process allows it to have a tasty flavor and a long shelf life. Since sauerkraut is a fermented vegetable, it is one of the rare foods that contain high levels of both vitamin K1 and K2. In addition, sauerkraut contributes to stronger bones, better immune system, and gut health. Sauerkraut is most famously served with hot dogs and sausages, so enjoy these meals knowing that they are immensely nutritious.


Overall, vitamin K has an array of benefits for the human body, and since it is available in lots of food items, it is quite easy to add it to your diet. The information mentioned above is a useful guide of which foods should be consumed to meet your daily vitamin K needs.

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Farah Jassawalla

Farah Jassawalla is a graduate of the Lahore School of Economics. She is also a writer, and healthcare enthusiast, having closely observed case studies while working with Lahore's thriving general physicians at their clinics.