Where can I get vitamin K from?
– Vitamin K is an umbrella term consisting of two categories: phylloquinone, vitamin K1 and menaquinone, vitamin K2. The two categories have different sources, absorption, mechanisms of action and benefits. The majority of vitamin K2 in the body is produced by intestinal flora, the good bacteria in the large intestine, by converting vitamin K1 to K2. Intestinal or gut floral also convert vitamin K2 to its other forms like vitamin K2-MK7 and MK11.
– Phylloquinone or Vitamin K1 is found in plants products especially leafy greens like kale, spinach, broccoli, Brussels sprout, okra, lettuce, mustard greens, swiss chard, kelp, spring onions, turnip greens, cabbage, basil, asparagus. Leafy greens have a high amount of vitamin K because they help with the photosynthesis in plants.
– Menaquinone or vitamin K2 is found in an animal product like chicken and eggs, in fermented food like natto or fermented soybean and pickled cucumber and dairy products like hard cheese such as gouda and swiss, Jarlsberg and blue cheese.
Here are some of the highest vitamin K sources and the amount of vitamin K in 100 grams of each source:
- Kale: 1062 μg, 885% of daily vitamin K intake
- Natto, fermented soybean: 1000 μg, 833% of daily vitamin K intake
- Goose liver: 369 μg, 307% of daily vitamin K intake
- Broccoli: 220 μg, 183% of daily vitamin K intake
- Brussels sprouts: 219 μg, 182% of daily vitamin K intake
- Cabbage: 163 μg, 163% of daily vitamin K intake
- Pickled cucumber: 130 μg, 109% of daily vitamin K intake
- Jarlsberg cheese: 73 μg, 60% of daily vitamin K intake
- Asparagus: 91 μg, 76% of daily vitamin K intake
- Okra: 64 μg, 53% of daily vitamin K intake