Food sources of vitamin K
Vitamin K1-rich foods
Vitamin K1, or phylloquinone, is essential for blood clotting and bone health, and is abundantly found in green vegetables. Lepidated vegetables such as kale, spinach, and turnip leaves are among the richest sources, providing substantial amounts of this essential vitamin in a single portion. The carding chard and the mustard leaves also contribute to a significant intake of vitamin K1. Other good sources include broccoli, Brussels cabbage, and green cabbage, which not only offer vitamin K1 but also an assortment of nutrients that are beneficial to health. Including a variety of these vegetables in the daily diet can help maintain optimal levels of vitamin K1, thereby promoting good blood clotting and maintaining bone health.
Vitamin K2-rich foods
The best food sources of vitamin K2 include mainly fermented products and animal food.nNatto, a traditional Japanese dish made of fermented soybeans, dominates the list with an exceptionally high concentration of vitamin K2, especially the MK-7 form. Among the cheeses, those that are ripened such as Gouda and Edam also offer a good amount of vitamin K2. Chicken liver and egg yolks are other beneficial options, providing this vitamin in significant amounts. Dairy products such as butter from grass-fed cows also contribute to the supply of K2. Finally, some fatty meats, such as grazed beef and pork, contain this vitamin, although to a lesser extent. These foods, by integrating a variety of fermented products and animal sources, can help optimise vitamin K2 levels in the diet.
Conclusion
Vitamin K is essential for many aspects of our health, including blood clotting, bone strength and heart health. K1 and K2 work together to deliver these benefits. It is recommended to focus on a food rich in leafy vegetables for K1 and to include cheeses, eggs, meat and fermented foods for K2. Vitamin K supplementation is often not necessary for the majority of people, but it can offer targeted benefits for bones and heart under medical supervision in case of deficiency.