Top 10 Vitamin K Foods & Benefits: Heart Health and More | 1MD Nutrition™

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Top 10 Vitamin K Foods & Benefits: Heart Health and More

Vitamin K is important but often overlooked. Learn about its health benefits and which foods are rich in vitamin K so you can support heart health and more.

By 1MD Nutrition Editorial Staff

7 minute read

Last Updated February 2, 2022

Top 10 Vitamin K Foods & Health Benefits

Vitamin K can help support your overall health. It might not be as well known or as popular as some of the other vitamins, like vitamin C, but vitamin K is just as essential as the other vitamins and minerals out there.

Because of that, it’s important to understand the role vitamin K plays in your body and how you can get more of it from your diet.

How Vitamin K Supports Your Health

Vitamin K helps promote optimal health in several ways. By nourishing the proteins needed for proper blood clotting, vitamin K supports circulatory function. It also helps maintain healthy blood glucose levels, which supports proper circulatory and metabolic functions. Additionally, vitamin K maintains proper calcium utilization and balance in the arteries to support circulation and heart health.

By supporting the proteins needed for proper blood clotting, vitamin K supports circulatory function. Vitamin K has also been shown to help support bone mineralization and strength by supplying bone cells with the nutrients they need to make protein required for bone formation.

The Top Foods Rich in Vitamin K and Their Benefits

But how do you get vitamin K into your diet? Well, even though this vitamin is not the most well known, there are actually a number of foods that are rich in vitamin K. Here are a few of those foods for you to add to your next grocery list:

Broccoli

This cruciferous vegetable is loaded with vitamin K. Even better, broccoli is a delicious vegetable that pairs well with a variety of different foods. You can try mixing broccoli into a stir fry, chop it up and add to a salad, or even enjoy it in a hearty soup.

But broccoli doesn’t just contain vitamin K. When it comes to health benefits, there aren’t many foods much better than broccoli. It also contains a powerful amount of vitamin C, which can help support muscle tissue and cartilage to promote healthy joint function.

Cabbage

Once an unpopular food fed only to peasants and paupers, cabbage has seen a recent revival as a healthy “superfood,” as people realize it is packed with vitamins and minerals, including a strong dose of vitamin K.

Scallions

Also known as spring onions, scallions are a great dietary addition because they’re very low in calories and they have no fat. That’s right, scallions are fat-free, and they also provide fiber, which can help support healthy digestion and reduce occasional bloating.

Of course, scallions are loaded with vitamin K, which is why they’re on this list, but they also contain other valuable vitamins and nutrients. For example, scallions are a great source of iron and calcium, which can help maintain proper bone health.

Brussels Sprouts

Like scallions, brussels sprouts are a nice low-calorie option that can be added to a variety of meals. Brussels sprouts are hearty, and despite their low-calorie content, they help you feel full longer, which can help reduce temptations for processed snack foods. That’s because brussels sprouts pack a potent nutritional punch that includes a high level of vitamin K, fiber, and omega-3 fatty acids.

Kale and Other Green Leafy Vegetables

It’s no secret that leafy green vegetables like kale are great for your health, but if you need any more encouragement, you should know that kale is one of the most vitamin K-rich foods on the planet.

In addition to vitamin K, kale is also a rich source of protein and fiber, which can help promote healthy digestion and normal energy, and vitamin B, which helps support brain development.

Fermented Soy

Fermented soy refers to soy that has undergone a process that involves the cultivation of good bacteria. Unfortunately, many soy products available in America are made with unfermented soy, which is not as beneficial for your health.

Green leafy vegetables rich in Vitamin K

You should take care when buying soy-based products. Where possible, choose the fermented kind as this variety of soy is full of vitamin K and other essential nutrients like magnesium, iron, and calcium.

Prunes

Prunes often get a bad rap, but they are loaded with multiple nutrients, so they’re worth a look the next time you’re at the grocery store. In addition to vitamin K, prunes are a great source of vitamin A, which can help support healthy vision and immune system function. Prunes are also packed with fiber to support healthy digestion.

Basil

We don’t always consider herbs when discussing nutrient-rich foods, but basil is a great source of several vitamins and minerals, including vitamin K. It also contains antioxidant compounds that support overall health, making it a healthful herb for a variety of dishes, including stews and pasta.

Cucumbers

Can food help you stay hydrated? Well, if you’re asking about cucumbers, then the answer is yes. Not only can cucumbers help maintain hydration, but they also provide vitamin K.

Freash cucumbers

Fermented Dairy

Like fermented soy, fermented dairy has been exposed to beneficial bacteria (probiotics). As a result, fermented dairy products not only provide vitamin K, but they also support healthy digestion and can help maintain healthy blood pressure.

The Bottom Line

It might not be the first vitamin or mineral that comes to your mind, but maintaining vitamin K levels is important to your overall health. From supporting how well your body stores fat and burns energy to promoting heart health, bone health, and more, vitamin K is a health imperative. It’s time to add a few of the foods on this list to your diet, and you’ll be as happy as your taste buds.