Vitamin K Rich Sources

Vitamin k 2 is primarily from animal sourced foods with poultry and eggs much better sources than beef pork or fish. Small amounts are provided by animal sourced foods. Sources of vitamin k food.

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Food sources of phylloquinone include vegetables especially green leafy vegetables vegetable oils and some fruits.

Vitamin k rich sources. Additionally there is a synthetic version known as vitamin k3. Information on the vitamin k2 content of. Leafy green vegetables contain the highest amounts of vitamin k but there are many other good sources. Foods high in vitamin k include leafy green vegetables cooked and raw broccoli brussels sprouts cabbage pickled cucumber asparagus kiwifruit okra green beans and salad greens like lettuce.

This prediction is based on the nutrient content of these foods but does not take into account your individual needs. One exception to the latter is nattō which is made from bacteria fermented soybeans. The current daily value for vitamin k is 120 micrograms μg. Fatty meats and liver are excellent sources of vitamin k2 though the content varies by the animal s diet and may be different between regions or producers.

It is not readily available in indian markets but if you have access to it make sure to include it regularly in your cooking. On average adult women need 90 micrograms mcg of vitamin k per day and adult men need 120. Common sources of vitamin k 2 include meat liver and some dairy products. Healthful gut bacteria produce some vitamin k 2 but the best way to ensure the body gets enough is by eating it.

Fruits high in vitamin k. You can include it in stir fries and soups. Below is a list of foods high in vitamin k. The peppery mustard greens also called as leaf mustard is one of the rich sources of vitamin k.

Sources of vitamin k kale a cup of chopped kale contains more than 5 times the daily recommended vitamin k requirement which is essential to healthy bones and healing wounds. It is a rich food source of vitamin k 2 variant mk 7 made by the bacteria. The best way to get the daily requirement of both types is by eating a variety of whole vitamin k foods including green plant foods but also raw fermented dairy products like yogurt or raw cheese fish and eggs that provide vitamin k2. Better choices for healthy weight loss the better choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list and therefore are better for healthy weight loss diets.

Meat dairy foods and eggs contain low levels of phylloquinone but modest amounts of menaquinones natto a traditional japanese food made from fermented soybeans has high amounts of menaquinones 1 13. Besides kale is rich in protein fiber iron calcium vitamins a and c as well as omega 3 fatty acids.