Vitamin K is often overlooked, but highly functional. It can help decrease heart disease, keep bones strong, prevent calcification of arteries, and help blood clots. The National Institutes of Health recommends 122 micrograms (mcg) of vitamin K for women and 138 mcg for men each day. So, it certainly deserves a place on your plate like vitamins A, C and D.
Luckily, you won’t have to pop any pills if you load on foods high in vitamin K. Here, 10 options to add to your plate.
- Natto: Vitamin K content: 850 mcg per 3 ounces
Natto is a sticky Japanese breakfast food that’s made with fermented soybeans. Because it’s fermented, it is full of gut-loving probiotics. Add natto to salads, pasta dishes, and sandwiches and wraps. You can also enjoy it as a side dish with your dinner.
- Collard greens: Vitamin K content: 530 mcg per 1/2-cup, boiled
In addition to vitamin K, collard greens supply excellent doses of fiber, iron, calcium, and manganese. Collards can help lower bad cholesterol in the body, and the vitamin K helps with anti-inflammatory processes, too.
- Turnip greens: Vitamin K content: 426 mcg per 1/2-cup, boiled
As a member of the cruciferous vegetable family, turnip greens are packed with disease-fighting phytonutrients that can help with lowering inflammation and reducing your risk for cancer.
Vitamin K in these super greens can also help reduce anemia, improve skin and hair conditions, and lower blood sugar levels.
- Broccoli: Vitamin K content: 110 mcg per 1/2-cup, boiled
In addition to its powerful vitamin K content and a rich source of vitamin C, broccoli is a key nutrient for boosting your immune system. Broccoli strengthens your immune system and removes free radicals and toxins from the body. It also helps maintain healthy skin and keeps your heart healthy.
- Soybeans: Vitamin K content: 43 mcg per 1/2-cup, boiled
While soybeans are protein-strong, they can also help lower cholesterol levels and protect against cancer, thanks to their potent vitamin and mineral mix.
- Carrot juice: Vitamin K content: 28 mcg per 6 ounces
Besides being a good source of vitamin K, just like all orange veggies, carrots are rich in beta carotene, a type of vitamin A that protects the surface of the eye and contributes to stronger vision.
- Canned pumpkin: Vitamin K content: 20 mcg per 1/2-cup
With fiber to keep you full and vitamins A and C to stoke your immune system, this fall-flavored option is just as delicious mixed into yogurt, oatmeal, or whole grain pancake batter. It’s also a great way to squeeze in more fiber and nutrients in pasta sauces, smoothies, or your bread batter for a morning treat.
- 100 Percent Pomegranate juice: Vitamin K content: 19 mcg per 6 ounces
Pomegranate juice helps fight against chronic diseases, all while protecting your heart, aiding in digestion and supplying a healthy dose of vitamin K and vitamin C.
We hope you enjoy some of these options for adding vitamin K to your diet. If you are due for a physical, or if you feel sick and it’s not an emergency, please call us at Prosperity Internal Medicine at 703-876-9300 for an appointment. Our group uses the latest advances in medicine, offering our patients access to innovative health management technologies, proactive team-based care, and an evidenced-based, patient-centered approach.