What foods contain Vitamin K?

 Vitamin K is a fat-soluble vitamin found in a variety of foods, primarily leafy green vegetables and some vegetable oils. Here are some of the top sources of Vitamin K:

Leafy green vegetables:

• Kale: 1 cup (100 grams) provides 1,165 mcg (1165% DV)
• Collard greens: 1 cup (190 grams) provides 1,045 mcg (1045% DV)
• Turnip greens: 1 cup (170 grams) provides 551 mcg (551% DV)
• Spinach: 1 cup (180 grams) provides 481 mcg (481% DV)
• Brussels sprouts: 1 cup (156 grams) provides 233 mcg (233% DV)

Other vegetables:

• Broccoli: 1 cup (156 grams) provides 114 mcg (114% DV)
• Asparagus: 1 cup (180 grams) provides 50 mcg (50% DV)
• Green beans: 1 cup (156 grams) provides 15 mcg (15% DV)
• Lettuce (Romaine): 1 cup (100 grams) provides 12 mcg (12% DV)
• Cabbage: 1 cup (89 grams) provides 12 mcg (12% DV)

Vegetable oils:

• Soybean oil: 1 tablespoon (14 grams) provides 24.8 mcg (24.8% DV)
• Canola oil: 1 tablespoon (14 grams) provides 13.9 mcg (13.9% DV)
• Olive oil: 1 tablespoon (14 grams) provides 8.1 mcg (8.1% DV)

Other sources:

• Natto (fermented soybeans): 1 cup (221 grams) provides 2,205 mcg (2205% DV)
• Liver: 3 ounces (85 grams) provides 35 mcg (35% DV)
• Wheat germ: 1/4 cup (30 grams) provides 22 mcg (22% DV)
• Eggs: 1 large egg provides 2.8 mcg (2.8% DV)

It's important to note that the vitamin K content of food can vary depending on factors like growing conditions, storage, and preparation methods. Cooking can also decrease the vitamin K content of some foods.

Here are some tips for increasing your intake of vitamin K:

• Eat a variety of leafy green vegetables.
• Choose fresh, organic produce whenever possible.
• Cook vegetables lightly or steam them to minimize nutrient loss.
• Add healthy fats, such as olive oil or avocado, to salads and vegetables to help with vitamin K absorption.
• Consider taking a vitamin K supplement if you are not getting enough from your diet.

Consult your doctor or a registered dietitian for personalized advice on your vitamin K intake and any potential interactions with medications or health conditions.