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You are here: Home / Food as Medicine Database / Search by Nutrient / Vitamin K

Vitamin K

​Health BENEFITS of Vitamin K:

  • ​essential for proper blood clotting and wound healing
  • ​assists in transporting calcium ​to the bones​
  • ​helps prevent bone loss and bone fractures
  • prevents calcification of the ​arteries and soft tissues
  • assists blood vessels in functioning properly
  • ​helps reduce cardiovascular disease and stroke

Foods HIGH in Vitamin K1 (plant sources):

  • arugula
  • asparagus
  • avocado
  • basil
  • celery
  • cilantro
  • cucumber
  • beet greens
  • blueberries
  • blackberries
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage
  • ​cauliflower
  • collard greens
  • ​grapes
  • ​green beans
  • green peas
  • ​leeks
  • kale
  • kiwi fruit
  • oregano
  • parsley
  • ​pomegranate
  • ​sage
  • spinach
  • ​split peas
  • Swiss chard
  • romaine lettuce
  • watercress
  • zucchini

Foods HIGH in Vitamin K2 (animal sources & fermented foods):

  • ​​cheese
  • egg yolks
  • fermented foods
  • ​​kefir
  • ​kimchi
  • ​liver
  • miso
  • natto
  • ​sauerkraut

​Things to KNOW About Vitamin K:​

Vitamin K is a fat-soluble vitamin, meaning it's absorbed along with dietary fat and can be stored in the liver and fatty tissues for later use. Consuming foods high in vitamin K along with some dietary fat will increase the absorption of vitamin K. 

​There are two forms of naturally occurring vitamin K:

  • Vitamin K1 (phylloquinone) - found in plant sources
  • ​Vitamin K2 (menaquinones) - found mainly in animal sources and ​fermented foods 
  • ​Small amounts of vitamin K can also be made in your body by the healthy bacteria living in your gut.

    Vitamin K helps transport calcium into the bones where it belongs, instead of into the ​arteries and soft tissue where it can calcify (create plaque) and cause a heart attack or stroke.  

    Vitamin K also helps your blood clot when necessary. All newborns in the United State and Europe are given a dose of vitamin K just after delivery to prevent the possibility of hemorrhage, especially in the brain. ​Newborns are unable to make vitamin K on thier own since they ​have no healthy gut bacteria ​while in the womb.

    ​Because vitamin K has blood clotting properties, it can interfere with anticoagulant (blood thinning) medications, such as warfarin. Consult your doctor for proper recommendations if you are taking an anticoagulant​.

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