Get More Vitamin K In Your Diet With These Tips

Get More Vitamin K In Your Diet With These Tips

Vitamin K helps blood to clot and is essential for bone health. It is also beneficial for heart health, kidney function and growth and development of the brain.

Vitamin K2 is the form that is produced by bacteria in your intestine and absorbed into your body. Vitamin K1 comes from plant sources such as broccoli, spinach, kale and Brussels sprouts.

Here are some ways to add more vitamin K to your diet:

  1. Eat more green leafy vegetables. Green leafy vegetables are loaded with vitamin K, especially spinach (3 cups cooked). Other good sources include kale, collard greens and turnip greens.
  2. Eat more broccoli. Broccoli is another good source of vitamin K, along with other nutrients such as fiber and potassium, which help lower blood pressure and control blood sugar levels. One cup cooked contains about 12 milligrams of vitamin K1 (phylloquinone), which is the form found in plants.
  3. Eat more Brussels sprouts. These members of the cabbage family are naturally high in folate needed for cell growth and reproduction and may help protect against certain types of cancer. Cooked Brussels sprouts contain about 2 milligrams each of phylloquinone per half cup serving.
  4.  If you’re not eating enough greens every day, try adding them to your smoothies or sautéing them with other veggies for dinner.
  5. Nuts and seeds are another good source of vitamin K — especially walnuts and hazelnuts which contain more than any other nut or seed
  6. Add some oil to your salad dressing or smoothie bowl. Some oils contain vitamin K2, which plays an important role in brain function, bone health and heart function when used alongside vitamin D3.
  7. Eat more fermented foods. These include sauerkraut, kimchi and pickles which are all great sources of both types of vitamin K – K1 and K2.

Anna Daniels

Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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