Vitamin K is the nutrient that helps your blood clot when you get a cut and keeps your bones strong. There are two main types: K1, which lives in plants, and K2, which you find in animal foods and fermented products. Both types work together, so eating a mix of foods gives you the best benefits.
Leafy greens are the champions. Kale tops the list – a single cup of cooked kale provides more than 1,000% of the daily value. Spinach, collard greens, and Swiss chard follow close behind. If you prefer milder flavors, try lettuce, bok choy, or cabbage. Cruciferous veggies like broccoli, Brussels sprouts, and cauliflower also pack a solid dose. A half‑cup of cooked broccoli gives about 116% of the recommended intake.
Don’t forget herbs. Parsley, basil, and cilantro are surprisingly rich in K1. Sprinkle a tablespoon of fresh parsley on soups or salads and you add a quick vitamin boost.
K2 shows up in foods that come from animals or are fermented. Natto, a Japanese fermented soy dish, is the superstar – a small serving can cover your entire daily need. If natto isn’t your thing, look for hard cheeses like Gouda or Edam; they provide a decent amount of K2. Egg yolks, chicken liver, and fatty fish such as salmon or mackerel also contain K2, though in smaller amounts.
Even butter and certain dairy products contribute. Choose full‑fat options when you can, because the vitamin sits in the fat layer.
Mixing plant and animal sources throughout the day keeps your intake balanced and improves absorption. Fat helps your body take up vitamin K, so pair greens with a drizzle of olive oil or a handful of nuts.
Start your morning with a spinach‑egg scramble. Toss a cup of raw spinach into the pan, add two beaten eggs, and cook until set. You get protein, healthy fats, and a solid K boost.
For lunch, blend kale into a smoothie. Blend a handful of kale with banana, almond milk, and a spoonful of almond butter. The creaminess masks any bitterness, and the almond butter adds the fat needed for absorption.
Dinner can be as simple as roasted broccoli and salmon. Toss broccoli florets with olive oil, salt, and pepper, roast at 400°F for 15 minutes, then serve alongside a baked salmon fillet. The fish supplies K2, while the oil helps your body absorb the K1 from broccoli.
Snack ideas include cheese cubes with cherry tomatoes or a small bowl of natto topped with chopped scallions. Both are portable and give you a quick K2 hit.
If you’re vegan or vegetarian, focus on the plant sources and add fortified foods like soy or almond milk that have added vitamin K2. A daily serving of fermented veggies such as sauerkraut or kimchi also contributes.
Remember to keep a consistent intake. Vitamin K stores in the liver, but regular meals help maintain steady levels, supporting bone health and proper clotting. Aim for at least two servings of leafy greens per day and one K2‑rich food a few times a week.
By mixing these foods into your regular meals, you’ll cover your vitamin K needs without extra effort. Your bones, heart, and blood will thank you.
A practical guide to vitamin K: what it does, K1 vs K2, how much you need, the best foods, supplement tips, and safety for meds like warfarin.