Foods with the most vitamin K and why you should know about them

Vitamin K is largely unknown in many diets, despite being essential for such basic functions as blood clotting and bone health. It does not usually take centre stage, but its role is silent and vital. Without it, the body would not be able to stop bleeding, fix calcium in the bones, or keep the arteries free of calcium deposits that make them stiff.

Unlike other vitamins, K is easily found in common foods, especially green leafy vegetables and some fermented or fatty products. A minimally balanced diet can cover the recommended daily amount, although there are situations in which special attention should be paid: certain medical treatments, digestive problems, or unbalanced diets can alter its levels and effects.

 What is vitamin K and what types are there?

Vitamin K is a fat-soluble vitamin, meaning it dissolves in fat and is stored in the body’s fatty tissues. For your body to absorb it well, you need to take it with a source of healthy fat, such as olive oil or avocado. Although it is not as well known as other vitamins, its function is essential, as it participates in key processes such as blood clotting, bone tissue formation and calcium regulation in arteries and soft organs.

The name “K” comes from the Danish term koagulation, and this is no coincidence. It was discovered in 1935, precisely because of its decisive role in the body’s ability to stop bleeding.

There are two main types of vitamin K:

• Vitamin K1, or phylloquinone, is found in green leafy vegetables such as spinach, parsley, and kale. It is the most abundant form in the diet and acts mainly in the liver, where it helps produce the factors that allow blood to clot.
• Vitamin K2, or menaquinone, is found in fermented foods such as natto, in animal products such as liver and eggs, and is also produced in small amounts by intestinal bacteria.

Unlike K1, K2 has a longer life in the body and has broader effects, especially on the bones and cardiovascular system.

 What vitamin K does in the body

Although it often goes unnoticed, vitamin K performs vital functions that directly affect your daily health. It is not just about preventing bleeding: this vitamin acts in fundamental processes related to blood, bones and arteries. Its presence in adequate levels can make the difference between a body that repairs itself effectively and one that is more vulnerable to silent internal injuries.

One of its best-known functions is blood clotting. Vitamin K is necessary for the liver to produce a series of proteins responsible for stopping bleeding when an injury occurs. Without it, the body cannot form clots and any injury, no matter how small, can become a serious problem. This is why it is especially important for people at risk of bleeding or undergoing treatment with anticoagulants. In these cases, in addition to maintaining a proper diet, it is advisable to take care of the circulatory system with natural formulas such as Silicium G7 OrgonoCol, a dietary supplement that combines Omega 3, Resveratrol and Monacolin K to support cardiovascular health, regulate cholesterol and promote circulation in a comprehensive and natural way.

In bone tissue, vitamin K participates in the activation of a protein called osteocalcin, which acts as a kind of anchor for calcium. Thanks to this protein, calcium does not remain floating in the blood, but is properly fixed in the bone structure. This not only strengthens the skeleton, but also reduces the risk of fractures and problems such as osteoporosis. A diet rich in vitamin K is associated with higher bone mineral density and better long-term health.

Silicon also plays an important role in this area. Products such as Silicium G7 Original, with highly absorbable organic silicon, help stimulate natural collagen production and promote the regeneration of bone, joint and connective tissues, thus providing effective and safe support for osteoarticular well-being.

In addition, vitamin K plays an essential role in cardiovascular health. It helps prevent calcium from depositing in the arteries—a process that, over time, can lead to the dreaded arterial calcification—and helps calcium reach where it is really needed: the bones. In fact, it has been observed that people with a good intake of vitamin K have a lower risk of developing arterial stiffness and heart disease associated with ageing.

Foods rich in vitamin K

Vitamin K is abundant in fresh, natural foods, although not all foods provide the same amount or type. While vitamin K1 is found mainly in green leafy vegetables, vitamin K2 is found in fermented and animal-based foods. Below, we review the most important sources with their approximate amounts per 100 grams.

Leafy green vegetables contain very high amounts of vitamin K1. Parsley provides about 1640 micrograms, followed by kale with 817 micrograms, spinach with 482, chard with 380 and watercress with approximately 250 micrograms. These foods are easy to include in your daily diet, and regular consumption more than covers your basic needs.

Some fruits provide vitamin K in more moderate levels, but are still useful in a varied diet. Kiwi fruit contains about 40 micrograms per 100 grams, avocado provides 21, and fruits such as blackberries, blueberries and grapes contain around 14 to 19 micrograms. Although they are not major sources, they help to maintain a constant intake.

Fermented foods are the most potent source of vitamin K2. The most notable is natto, a Japanese fermented soybean product that contains 850 micrograms per 100 grams. It is also present in mature cheeses and fatty fermented sausages, although in varying proportions depending on the type and production process.

Among animal products, beef liver stands out with about 106 micrograms per 100 grams, and egg yolk provides about 32 micrograms. Although these are not everyday foods for everyone, they are an important source of vitamin K2.

Vegetable oils also contain vitamin K, especially soybean oil, with about 25 micrograms per tablespoon. This is followed by canola oil with 10 micrograms and olive oil with about 8 micrograms per tablespoon. In addition, these oils help improve vitamin absorption by providing healthy fat.

Including a combination of these foods in your diet is the most effective and natural way to meet your daily vitamin K needs, especially if you consume green vegetables daily and alternate with other sources such as fruit, fermented foods, or animal products.

Vitamin K deficiency and consumption recommendations

Although vitamin K deficiency is not common in healthy people with a varied diet, it can become a real problem in certain cases. A lack of this vitamin directly affects the body’s ability to clot blood and maintain calcium balance, with consequences that may go unnoticed until clear symptoms appear.

The most common symptoms of vitamin K deficiency include:

• spontaneous nosebleeds
• gums that bleed easily
•  bruising for no apparent reason
• in more severe cases, internal bleeding.

These signs can be confused with other disorders, so it is important to pay attention if they appear repeatedly or without a clear explanation.

Some groups are at greater risk of suffering from this deficiency. Newborns are particularly vulnerable, as they are born with very little vitamin K, so they are usually given a preventive dose shortly after birth. People with liver or digestive diseases, such as ulcerative colitis or coeliac disease, which hinder the absorption of fats and therefore fat-soluble vitamins, are also at risk. Finally, consideration should be given to patients who take antibiotics for long periods or who are on anticoagulant treatments, such as warfarin, as their vitamin K levels or functionality may be altered.

Official daily intake recommendations vary according to gender. In healthy adults, a consumption of 90 micrograms per day for women and 120 micrograms per day for men is considered adequate. These amounts can easily be achieved with a diet that includes green leafy vegetables, healthy oils, and the occasional animal or fermented source.

For people taking anticoagulants, it is essential to maintain a stable vitamin K intake. This does not mean avoiding these foods, but rather not making sudden changes without medical supervision. Suddenly incorporating large amounts of vitamin K-rich foods can reduce the effectiveness of treatment, just as eliminating them completely can increase the risk of bleeding.

It is advisable to always consult with a specialist before changing your eating habits.

Conclusion: Why you should keep vitamin K in mind in your diet

Vitamin K performs vital functions in the body that often go unnoticed but are essential for your well-being. It plays a direct role in blood clotting, strengthens bones by facilitating calcium fixation, and protects your cardiovascular system by preventing calcification of the arteries.

Green leafy vegetables such as parsley, spinach, and kale are its main natural sources, although it is also found in fermented foods such as natto and in animal products such as liver and egg yolks. Incorporating them into your diet on a regular basis allows you to maintain optimal levels of this vitamin effortlessly.

If you are part of a risk group — such as those who take anticoagulants or have absorption problems — it is especially important that your intake is stable and controlled. In general, a varied diet rich in fresh vegetables is sufficient to meet daily requirements without the need for supplementation.