The Top 10 Vitamin K Foods

The Standard American Diet results in:

  • Inflammation,
  • Obesity,
  • Insulin resistance,
  • and Diabetes

Luckily for you, Vitamin K reduces

  • Inflammation,
  • Insulin resistance and…
  • the likelihood that people who a Western diet will become fat and diabetic.

And how do we find this elusive Vitamin K?

Glad you asked….

  1. Kale – 1 cup, boiled & drained – 1062 mcg / µg
  2. Spinach – 1 cup, frozen, boiled & drained – 1027 mcg / µg
  3. Turnip Greens – 1 cup, frozen, boiled & drained – 851 mcg / µg
  4. Collards – 1 cup, boiled & drained – 836 mcg / µg  ***
  5. Brussels sprouts – 1 cup, frozen, boiled & drained – 300 mcg / µg
  6. Broccoli – 1 cup, boiled & drained – 220 mcg / µg
  7. Cabbage – 1 cup, boiled & drained – 163 mcg / µg
  8. Asparagus – 1 cup, boiled & drained – 144 mcg / µg
  9. Lettuce, iceberg – 1 head – 130 mcg / µg
  10. Peas, green – 1 cup,  canned & drained – 63 mcg / µg
Notes
  • I don’t know why the USDA thinks everyone is eating frozen greens instead of fresh, but they do. We’re going to assume that fresh Brussels sprouts have just as much Vitamin K as frozen… if not more
  • *** Beet greens, Dandelion greens and Mustard greens could / should have been included in this list – they would have placed between #4 Collards and # 5 Brussels sprouts.  I omitted them due to availability. If you have them in your area, go ahead and eat ’em up. They are Vit. K superstars.

Reference

9 thoughts on “The Top 10 Vitamin K Foods

  1.  @HealthHabits
     Thanks so much! 🙂 Great article, and very helpful. Amazing how the foods we should be eating anyway are even MORE awesome than we originally thought! 🙂

  2. Fresh? What is fresh? You never know how how long food has been sitting on a shelf. Frozen food “can” be fresher.

  3. I think it’s interesting that the majority of this list is fall and winter-season foods. Are we more at risk for inflammation and insulin-resistance during the cooler months? 

  4.  @tiffany_britton 
    Nice catch Tiff – I hadn’t noticed that.
     
    It makes me think about seasonal eating. In climates with a distinct 4 seasons, as it gets colder, darker and the snow flies, we are less active and start to “hibernate” and eat more warm, filling meals…higher doses of sugar counteracted by the K???
     
    Interesting

  5. people taking blood thinners need to be careful with amounts of vitamin K  ,you may need to adjust your medication – check your INR – if you start  eating more greens than  you usually do.

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