The #1 Food Highest in Vitamin K2
Vitamin K1, or phylloquinone (pronounced “fil-oh-kwi-nohn”): This more common type is found mostly in plant foods, especially green leafy vegetables like spinach and kale.
Vitamin K2, or menaquinone (pronounced “men-ah-kwi-nohn”): This less common type is found in some animal foods and fermented products. Gut bacteria in your body also produce this type.One of vitamin K’s most important jobs is to make four of the 13 proteins needed for blood clotting. Blood clots stop your injuries or wounds from bleeding so they can heal. The “K” comes from the Danish and German word koagulation (coagulation) or clotting.
This is a great benefit of vitamin K. But it also means that you need to be careful. People taking blood-thinning drugs, such as warfarin (Coumadin®) anticoagulant medication, shouldn’t take vitamin K supplements or consume large amounts of vitamin K without talking to their healthcare provider. Vitamin K can interfere with the effectiveness of these medications.
“In most cases, it’s a matter of maintaining steady vitamin and medication levels,” says Zumpano. “A sudden change can cause dangerous bleeding or blood clots.”Foods rich in vitamin K are mainly green leafy vegetables like spinach, kale, broccoli, cabbage and lettuce. Other foods with vitamin K include fruits (blueberries, figs and canned pumpkin are good sources) and olive, soybean or canola oil. It’s also found in smaller amounts in meat, eggs and dairy products like cheese, yogurt and butter
“People who eat a vegetarian diet are in luck when it comes to this essential vitamin,” notes Zumpano. “You can definitely find it in other foods, but a plate of leafy greens can’t be beat when it comes to vitamin K.”
Top Benefits of Vitamin K