Explore These 21 Nutritious Foods Rich in Vitamin K

Vitamin K, a little-known nutrient, plays a significant role in maintaining the health of our bones, blood, and heart. This fat-soluble vitamin, which comes in two forms - vitamin K1 and vitamin K2 - can be found in a variety of everyday foods.

Vitamin K1, predominantly found in plant-based foods, contains 14 micrograms of the vitamin per 1/2 cup of blueberries. On the other hand, vitamin K2, more common in animal products, dairy, and fermented foods, is abundant in natto (fermented soy), with 850 micrograms per 3 ounces.

Leafy greens such as collard greens and spinach are also rich sources of vitamin K. Collard greens provide 530 micrograms per 1/2 cup, while raw spinach offers 72.5 micrograms in the same serving.

Soy, these leafy greens, and fruits rich in vitamin K should be a staple in most people's heart-healthy diets. However, it's essential to note that for people taking blood thinning medication like warfarin (Coumadin), consuming too much vitamin K can raise the risk for blood clots.

Vitamin K performs several crucial functions in the body. It clears away calcium deposits from blood vessels, reducing the risk of calcification (hardening) in arteries and related conditions like high blood pressure and kidney disease. Moreover, it works with calcium and vitamin D to build healthy bones, reducing the risk of fractures and osteoporosis.

To help the body absorb vitamin K effectively, Zumpano suggests eating a bit of fat along with vitamin K-rich foods. Examples of foods to pair with vitamin K-rich foods include avocados, heart-healthy oils, nuts and nut butters, whole or 2% milk or yogurt, olives, and seeds.

Foods high in unsaturated fats are healthy choices to eat just before vitamin K-rich foods. This fat-plus-vitamins approach is also beneficial for other fat-soluble vitamins like vitamin A, vitamin D, and vitamin E.

The U.S. Department of Agriculture recommends 90 micrograms of vitamin K daily for women, 120 micrograms for men, and 75 to 90 micrograms for pregnant or lactating women. A diet rich in vitamin K is undoubtedly healthy, but the goal should be to fill up more on vitamin-rich foods than on fats, even if they're healthier fats.

Some research suggests that vitamin K supplements may not be very effective. Therefore, getting vitamins from food is generally better than relying on supplements.

In conclusion, incorporating vitamin K-rich foods into your diet can contribute significantly to your heart health and overall well-being. From blueberries to natto, and from grapes to collard greens, there's a plethora of options to choose from. Just remember to pair these foods with a bit of fat for optimal absorption and maintain a balanced diet to reap the full benefits of this essential nutrient.