Vitamin K content in food products

Vitamin K content in food products

Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting, bone health, and cardiovascular health. There are two main forms of vitamin K: vitamin K₁ (phylloquinone), found in plant-based foods, and vitamin K₂ (menaquinone), found in animal-based and fermented foods. Here are some of the best food sources of vitamin K along with their content per serving:

1. Leafy Green Vegetables: Dark, leafy green vegetables are among the best sources of vitamin K₁. Examples include kale, spinach, collard greens, Swiss chard, and parsley. One cup of cooked kale contains approximately 1062 micrograms of vitamin K₁.
2. Brussels Sprouts: Brussels sprouts are a cruciferous vegetable rich in vitamin K₁. One cup of cooked Brussels sprouts provides around 219 micrograms of vitamin K₁.
3. Broccoli: Broccoli is another cruciferous vegetable that contains vitamin K₁. One cup of cooked broccoli contains approximately 220 micrograms of vitamin K₁.
4. Cabbage: Cabbage is a vegetable that offers vitamin K₁. One cup of cooked cabbage provides about 76 micrograms of vitamin K₁.
5. Soybeans: Soybeans are a legume that is a good source of vitamin K₁. One cup of cooked soybeans contains around 83 micrograms of vitamin K₁.
6. Natto: Natto is a traditional Japanese dish made from fermented soybeans and is one of the best sources of vitamin K₂. One ounce of natto provides approximately 850 micrograms of vitamin K₂.
7. Hard Cheeses: Hard cheeses like aged cheddar and gouda contain vitamin K₂. One ounce of these cheeses typically offers around 10-25 micrograms of vitamin K₂.
8. Egg Yolks: Egg yolks contain small amounts of vitamin K₂. One large egg yolk provides about 2.9 micrograms of vitamin K₂.
9. Liver: Liver, particularly beef liver, is a good source of vitamin K₂. A 3-ounce serving of cooked beef liver contains approximately 9 micrograms of vitamin K₂.

It’s essential to consume an adequate amount of vitamin K through dietary sources to support optimal blood clotting and bone health. The recommended dietary intake of vitamin K varies by age and gender. Including a variety of vitamin K-rich foods in your diet can help ensure you meet your body’s requirements for this important nutrient.