What Is Vitamin K?
Vitamin K is a fat-soluble vitamin essential for the body’s proper functioning. It primarily regulates blood clotting, supports bone strength, and protects the cardiovascular system.
There are two main types of vitamin K:
Vitamin K1 (phylloquinone): Found in plant-based foods, especially leafy greens (spinach, broccoli, lettuce, cabbage). Plays a major role in blood coagulation.
Vitamin K2 (menaquinone): Found in animal products and fermented foods (eggs, cheese, yogurt, natto). Helps direct calcium to the bones and prevents arterial calcification.
Health Benefits of Vitamin K
Regulates blood clotting
Strengthens bones and prevents osteoporosis
Supports heart and artery health
Protects brain neurons and supports neural communication
Foods Rich in Vitamin K
Vitamin K1 Sources:
Spinach
Lettuce
Vitamin K2 Sources:
Cheeses (cheddar, parmesan, gouda)
Egg yolk
Dairy (milk, yogurt)
Liver and organ meats
Chicken and beef
Fermented foods (natto, sauerkraut, kimchi, yogurt)
Maintaining Vitamin K Balance
To maintain a healthy balance of vitamin K, include both plant-based and animal-based sources in your daily meals. Raw vegetables are best for preserving vitamin content. If you suspect a deficiency, consult a healthcare provider for tests and personalized dosage recommendations.
Cabbage (white, red, Brussels sprouts)
Broccoli
Parsley and coriander
Dill and mint