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Last updated: September 30, 2021
In this article, I am going to share eleven of my favorite fruits and vegetables that are high in vitamin K.
Consuming these fruits and vegetables on a regular basis will not only provide you with enough vitamin K, but they also offer various other nutrients and health benefits.
Vitamin K is essential for the body in different ways. It is best known as the vitamin that helps to form blood clots and prevent excessive bleeding. It is also suggested that vitamin K helps with the formation and repair of bones.
While deficiency is very rare, it is important that we maintain a diet that provides us with enough vitamin K. The recommended daily intake is 120 mcg for men over 19 years old and 90 mcg for women 19 years and older.
Vegetables High In Vitamin K
Let’s kick off with my 7 favorite vegetables high in vitamin K.
Kale is a delicious leafy vegetable not only high in vitamin K, but also offers plenty of vitamin A, vitamin C and manganese.
This power vegetable is available year-round and works well in salads and smoothies, or you could even create your own kale chips.
Check out my guide to blending kale for some practical tips if you’d like to include kale in your smoothies.
This summer vegetable is very rich in antioxidants, which helps us to stay healthy. Asparagus is also high in nutrients such as vitamins A, C, E and K, and in folate and fiber.
It’s best not to overcook asparagus, in order to retain most of its nutrients.
3. Collard Greens
Collards are an excellent source of vitamin A, vitamin C, folate, along with vitamin K.
Collard Greens are mostly available in winter and have antibacterial and antiviral properties to help strengthen your immune system.
4. Brussels Sprouts
The bitter taste of Brussels Sprouts may not please everyone, but they sure have amazing health benefits. Brussels sprouts are low in calories and very high in vitamin K, vitamin C, folate and fiber.
They also offer cholesterol lowering benefits which is one of the reasons why they are so popular.
Brussels Sprouts are mostly available during the winter months.
Celery is a long season crop and, apart from vitamin K, is also very rich in potassium, folate and molybdenum.
Celery is also known to help lower blood pressure.
Check out my list of healthy work snacks for some great ideas, which also includes celery with hummus, yum!
6. Spring Onions
Spring Onions (or scallion and green onions) are rich in fiber and vitamins B, C and K.
Available all year round, spring onions are best consumed in salads and soups.
Beneficial for eyes, nervous system, bones, heart, blood pressure and skin, broccoli has been a very popular leafy vegetable for as long as we can remember.
Broccoli is a true green powerhouse, rich in potassium, zinc, calcium, and vitamins C and K.
How do we best eat broccoli? Most people would cook or steam broccoli but you can also eat it raw and add it to salads.
For a more crispier taste, you can roast broccoli too. And you can also add broccoli to pasta, yum!
The last vegetable that I really want to include in this list is nopales. You might be thinking, nopales, what’s that?
I discovered nopales a few years ago by accident when I visited a Mexican grocery story not too far away from where I was living at the time.
Nopales are essentially the paddles of the nopal cactus, which is native to Mexico. They are incredibly versatile vegetables that taste a bit citrus-like and have a crunchy and squishy texture.
Check out my guide to nopales, and read everything about the nopal cactus, how to eat nopales, their nutritional profile, and so much more!
Fruits High In Vitamin K
And here are my favorite fruits with high vitamin K content.
Believe it or not, but cucumbers are actually very rich in vitamin K, and also in molybdenum. Molybdenum is a mineral nutrient which plays an important role in different body systems.
Some actually consider cucumber a vegetable, but technically it is a fruit.
Who doesn’t love cranberries?
Cranberries are surprisingly low in calories and by many considered a super food because of their high nutrients and antioxidants content. They are particularly high in manganese, vitamin C and fiber.
Cranberries are known to help prevent urinary tract infections and cardiovascular disease.
Similar to cranberries, blueberries are very high in vitamin K, manganese, vitamin C and fiber.
With their sweet flavors, fresh blueberries are a great summer treat and can be eaten freshly picked or they can be added to many types of recipes.
Other Fruits High In Vitamin K
Here is a short list of other popular fruits with vitamin K:
- Plums (or dried prunes)
- Kiwi fruit
This list of fruits and vegetables with high vitamin K content is definitely not exhaustive but it will hopefully give you some inspiration on how to increase your regular vitamin K intake.
There are many more vegetables and other food types high in vitamin K, such as parsley, cauliflower, spinach, cabbage, fish, meat, eggs and cereals.
It is always recommended to maintain a balanced diet and to avoid focusing on one particular nutrient or vitamin. It’s the combination of different nutrients that will keep us healthy.