14 Foods That Are Rich In Vitamin K

It can sometimes feel like there are a lot of vitamins out there, and trying to keep track of your intake of all of them is pretty challenging. And so we wouldn't be surprised if, in the endless endeavor to keep what we call the more well-known vitamins like C, D, and B vitamins of all types topped up, other nutrients get forgotten about. Arguably, vitamin K falls into this category — but like vitamins of all kinds, it's super important for our health. 

Vitamin K (which is actually two different vitamins, K1 and K2) plays an essential role in our blood health, enabling our blood to clot effectively, as well as having a relationship with our bone health (via Healthline). Unlike other vitamins, having a deficiency in vitamin K is uncommon, thanks to the fact that our bodies are pretty good at stockpiling and using the K1 that we eat and the K2 that our systems create (and also because our diets generally contain enough vitamin K without the need for conscious adjustment).

But for some folks with pre-existing medical conditions or medication requirements, not having enough vitamin K can be a problem. And because we love to make sure you know you're getting enough of the good stuff, we decided to put together a list of all of the foods you need in order to get enough of this vital vitamin.

This distinctive Japanese food is potentially more well-known for its unique texture and taste than for its nutritional properties. But it's also a powerhouse when it comes to vitamin K. Natto is especially high in vitamin K2, providing 150 micrograms of the vitamin in just one tablespoon, says WebMD. This is approximately two times the amount that's recommended to be consumed in an entire day, making this bean-based dish one of the best vitamin K sources out there.

Natto's vitamin K content is particularly notable, as most foods that are rich in the nutrient generally contain K1. While the two vitamins perform similar functions and work together to safeguard your health, vitamin K2 has its own specific health benefits. One such benefit may be to your heart health, with vitamin K2 potentially working to dissipate calcium deposits that can build up in your arteries and impact your cardiovascular system, leading to an increased likelihood of heart disease. Vitamin K2 may also be particularly beneficial for your bone health, and while further research is needed, it could also have a positive benefit on the development of cancer, limiting the rate at which cancer cells grow.

We generally don't associate oil with having vitamins. Sure, certain oils have some well-known benefits, like olive oil's protective effects around cardiovascular disease (per Harvard Health Publishing), but we tend to be less aware of the vitamins in these substances. For vitamin K, however, you can't go wrong with using soybean oil. 

Made with the same beans that create the vitamin K-loaded natto, soybean oil provides approximately 25 micrograms of the nutrient per tablespoon serving, according to Prevention. Soybean oil is also a rich source of polyunsaturated fats, and these fats (which include omega-3s) could have good implications for your heart health, just like with olive oil (via Livestrong). 

It's important, however, to not have too much of a good thing. "It should be noted that soybean oil is higher in omega-6 than many other plant oils, and too much omega-6 may cause inflammation," states registered dietitian Natalie Rizzo. Soybeans are also frequently GMOs, which may be problematic when it comes to allergies or if you're taking antibiotics. Despite this, Rizzo says that it should be okay to consume moderate amounts of soybean oil as part of a healthy diet.

We're flying the flag for cheese today, people. Too often, the health benefits of cheese can get forgotten about, but we should always remember that it can provide notable nutritional benefits, one of which is in delivering vitamin K to our diets. 

Soft cheese is especially rich in the vitamin. For every 100 grams of soft cheese you eat, you'll be consuming approximately 506 micrograms of vitamin K, according to Medical News Today. Given the 1-to-1 ratio that's recommended for each kilo of body weight to each microgram of vitamin K daily, soft cheese has you covered on the vitamin front. It's also important to remember that cheese is one of the best sources of calcium out there, with roughly 60 grams of soft cheese (like brie or camembert) providing around 240 milligrams of calcium, per the International Osteoporosis Foundation. 

Both calcium and vitamin K are instrumental in promoting proper bone health. Although further studies need to be conducted on the role of vitamin K in particular, research published in the Journal of Osteoporosis states that people who have diets lower in vitamin K1 and K2 tend to be more likely to experience bone fractures and have lower bone mineral density.

Parsley is used far more often for its sprightly taste than for its health benefits, but you shouldn't write off the herb just yet. Parsley is, pound for pound, one of the richest sources of vitamin K there is. Just 30 grams of the herb provides a jaw-dropping 547% of your recommended daily intake of vitamin K, according to Healthline, meaning that a simple garnish on a meal could set you up with more than enough of the vitamin.

And there's more to this humble herb than just a truckload of vitamin K. It's also sky-high in vitamin A and abundant in vitamin C, two nutrients that may serve to help your eye health and reduce oxidative stress, respectively. Additionally, parsley has a great quantity of folate, with 30 grams delivering 11% of what you should be getting of the B vitamin every day. This may prove to be beneficial for your heart health. As research published in the journal Stroke shows, folate intake appears to directly correspond to death from heart-related conditions, with heart failure, stroke, and coronary heart disease all resulting in fewer deaths amongst those who had higher folate levels. If that isn't reason enough to garnish your food, we don't know what is!

We consider one of our greatest achievements in life to be learning to love broccoli. We don't know about you, but we didn't start out loving it as kids — but look at us now! We can't stop talking about the cruciferous vegetable's health benefits, including its premium vitamin K content. 

Broccoli, alongside many other green vegetables, is full of vitamin K, with a cooked half-cup providing 110 micrograms of it, according to Prevention. That's more than a lot of people need in an entire day, based on the 1-to-1 ratio of micrograms to each kilo of body weight.

But that's not the only reason why we love broccoli now, folks. While we usually think of oranges and lemons to be the best source of vitamin C, broccoli's up there with those citrus fruits in terms of its content. "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," in large part thanks to its vitamin C levels, states Real Nutrition founder and registered dietitian Amy Shapiro (via Prevention). As we have also discovered, it's also very delicious roasted, in a stir fry, or pretty much anywhere. We're sorry for all the years we wasted without you, broccoli.

Put a mound of sauerkraut on our plates and we're in heaven. Honestly, we can't get enough of fermented food. But although sauerkraut is frequently praised for its fermented properties, there's one other thing you should be celebrating it for: its vitamin K content. Sauerkraut is a great source of vitamin K2, and contains roughly 2.75 micrograms per half-cup serving, according to WebMD. While this isn't as much as some other food sources, as condiments go, it's not bad.

But how could we talk about sauerkraut and not talk about its probiotic benefits? Along with other fermented food products like kimchi and kefir, sauerkraut is full of probiotics which act as delicious food for your gut bacteria, states registered nutritionist Nicola Shubrook (via BBC Good Food). This probiotic nature has a wealth of health benefits almost too numerous to count, including the ability to support the immune system, potentially help cholesterol levels, and keep the digestive system healthy. This last positive is also reinforced by sauerkraut's fiber content, which is high thanks to its cabbage-based nature. Remember, though, that while sauerkraut may be catnip to your gut, it is also frequently high in salt and sodium, so don't go overboard.

Carrots, and carrot juice, are well known for helping you see in the dark, thanks to their vitamin A content. But that's not the only nutrient in them that could improve your night vision (or your vision overall). 

Carrots and their juice are an excellent vehicle for vitamin K, with just six ounces of carrot juice providing 28 micrograms of the nutrient, according to Prevention. Research published in the journal Investigative Ophthalmology & Visual Science has shown a potentially positive link between consuming vitamin K1 and the maintenance of the retinal structure after glaucoma surgery, although it's important to point out that this study used a relatively high dose of supplementation.

And when you combine that with the fact that vitamin A bolsters your eye surface, carrot juice is an all-around winner for your peepers. That's why registered dietitian Alice Shapiro recommends having a glass daily. "Add a glass to your breakfast each day to boost your metabolism, strengthen the immune system, and improve skin," Shapiro advises via Prevention. Hey, we don't need to be told twice!