You might be thinking...What Does Vitamin K Do? Vitamin K helps activate proteins that control blood clotting. This is what allows cuts and wounds to stop bleeding properly, but vitamin K does much more than that. Major benefits of Vitamin K...
1. Supports Strong Bones
Vitamin K helps the body use calcium correctly, which can improve bone density and reduce the risk of fractures.
2. Helps Protect the Heart
Vitamin K helps prevent calcium buildup inside arteries, supporting healthy blood flow and cardiovascular health.
3. Helps Blood Clot Properly
One of vitamin K’s most important jobs is helping blood clot after injuries.
4. May Support Brain Function
Some studies suggest vitamin K may play a role in memory and cognitive health as people age.
5. Supports Healthy Teeth
Vitamin K works together with calcium and vitamin D to support strong teeth and gums.
Signs you may be low in Vitamin K, easy bruising, bleeding gums, frequent nosebleeds, slow wound healing, & weak bones. People who rarely eat vegetables or have digestive issues may be at higher risk of deficiency.
Vitamin K is measured in micrograms (mcg).
The recommended daily intake for most adults is around 120 mcg for men &
90 mcg for women. Some foods contain several times the daily requirement in just one serving.
Vitamin K Foods Ranked Highest to Lowest
Approximate Vitamin K Per 100g
Parsley 1,640 mcg ❤️
Natto (fermented soybeans) 1,000+ mcg
Swiss Chard 830 mcg
Kale 817 mcg
Dandelion Greens 778 mcg
Collard Greens 706 mcg
Mustard Greens 593 mcg
Molokhia 530 mcg
Beet Greens 484 mcg
Spinach 483 mcg ❤️
Fenugreek Leaves (Hilbah) 440 mcg ❤️
Cilantro / Coriander Leaves 310 mcg ❤️
Turnip Greens 251 mcg
Purslane (Baqla Hamqa) 220 mcg
Brussels Sprouts 177 mcg
Broccoli 141 mcg
Green Leaf Lettuce 126 mcg
Camel Liver 60–120 mcg ❤️
Romaine Lettuce 102 mcg
Goat Liver 50–90 mcg ❤️
Hard Cheese 50–80 mcg
Cabbage 76 mcg
Okra 53 mcg
Asparagus 50 mcg
Green Beans 43 mcg
Kiwi 40 mcg ❤️
Egg Yolks 15–32 mcg
Avocado 21 mcg ❤️
Blueberries 19 mcg ❤️
❤️ My favorite vitamin K foods
Vitamin K1 vs Vitamin K2 are two main forms of vitamin K. Vitamin K1 found mostly in leafy green vegetables. Helps mainly with blood clotting.
Vitamin K2 found in animal foods and fermented foods, linked more closely with bone and heart health. Both forms are important for overall health. Since vitamin K is fat-soluble, eating it with healthy fats improves absorption. Good combinations include spinach with olive oil & camel or goat liver. Avocado salad, eggs with vegetables, cheese with leafy greens.
Can You Get Too Much Vitamin K? Vitamin K from natural foods is generally considered very safe. However, people taking blood-thinning medications should speak with a doctor before dramatically increasing vitamin K intake because it can affect how those medicines work.
Vitamin K is one of the body’s most important nutrient for healthy blood, strong bones, and a healthy heart. The best way to get enough is by eating a variety of green vegetables, herbs, and nutrient-rich foods regularly.
From parsley and spinach to camel liver and fenugreek leaves, adding vitamin K foods to your diet may have a healthy effect on your longterm health.
سبحانك اللهم وبحمدك أشهد ان لا اله الا انت استغفرك وأتوب اليك