Sometimes you feel like you need to supplement with a lot of vitamins, and it's very challenging to keep track of all your vitamin intake. So we wouldn't be surprised if, in the endless effort to replenish what we call the more well-known vitamins, various vitamins like C, D, and B, while other nutrients are forgotten. It can be said that vitamin K falls into this category, but just like other vitamins, it is also very important for our health.
Vitamin K (actually two different vitamins K1 and K2) plays an important role in our blood health, allowing our blood to clot efficiently and has been linked to our bone health. Unlike other vitamins, vitamin K deficiency is uncommon, thanks to our bodies being very good at storing and using the K1 we eat and the K2 our system produces (also because our diet usually contains enough vitamin K without conscious adjustment).
But for some people with pre-existing medical conditions or medication needs, not having enough vitamin K can be a problem. So I decided to make a list of foods that contain vitamin K that you need to help you get enough of this vitamin.
Collard. 
There's no denying that if you're looking for more vitamin K**, kale is pretty much the best food in your diet.
For every cup of raw kale you add to your salad, you'll consume about 176 micrograms of vitamin K. Considering that you should consume 1 microgram of vitamin K per kilogram of body weight per day, if you weigh less than 90 kilograms, you can meet your entire vitamin needs by eating just one serving of this leafy green.
Frankly, kale is a treasure trove of nutrition for us. Kale is ridiculously dense in nutrients, providing high amounts of vitamins A and C, as well as essential minerals. In addition to vitamin C, it also contains the antioxidants kaempferol and quercetin, which may have anti-inflammatory and heart-protective effects. In addition, the other two antioxidants in kale, zeaxanthin and lutein, may have a positive protective effect on your eyesight.
Natto. 
This unique Japanese food is perhaps better known for its unique texture and taste than for its nutritional properties. But when it comes to vitamin K, it's also a powerful nutrient. Natto is particularly high in vitamin K2, providing 150 micrograms of vitamin K2 in just one tablespoon. That's about double the recommended all-day intake, making this bean-based dish one of the best vitamin K**.
Natto is particularly significant in terms of vitamin K, as most foods rich in vitamin K usually contain K1. While these two vitamins have similar functions and work together to protect your health, vitamin K2 has its own unique health benefits. One of the benefits may be for your heart health, where vitamin K2 may dissipate calcium deposits that have accumulated in the arteries, affecting the cardiovascular system and thus increasing the likelihood of heart disease. Vitamin K2 may also be particularly beneficial for your bone health, and while further research is needed, it may also have positive benefits for the development of cancer.
Bacon. 
Well, I know what you're thinking. Bacon isn't exactly a healthy food, and eating bacon just for one specific vitamin may not do you much good elsewhere. I'm not going to argue with you at this point, but the fact remains that bacon is one of the best meats you can get in with vitamin K**. Bacon is rich in vitamin K2, and eating 100 grams of bacon can provide 35 micrograms of nutrients. This is almost 30% of the recommended daily intake.
In addition to this, we should not forget that bacon also has some other nutritional benefits. Bacon is known for its salty taste, but this salt — as well as the potassium in the meat — has been reported to have positive benefits for hydration (especially if you have a hangover). It's also a protein**, a nutrient that's essential for us to create, repair cells, and grow muscle.
However, it is undeniable that despite these beneficial properties, consuming the higher levels of sodium in bacon may lead to worsening health consequences, and its fat and cholesterol levels may also have negative effects. It is for this reason that bacon is best consumed in small quantities from a health point of view.
Soybean oil. 
We don't usually associate oil with vitamins. Of course, certain oils have some well-known benefits, such as olive oil's protective effects against cardiovascular disease, but we often don't know much about the vitamins in these substances. However, for vitamin K, you can't go wrong with soybean oil.
Soybean oil is reported to be made from the same legumes that produce vitamin K-rich natto, which provides about 25 micrograms of nutrients per tablespoon. Soybean oil is also rich in polyunsaturated fats**, which (including -3 fatty acids) may have a good effect on your heart health, just like olive oil.
However, Riszo, a registered dietitian, said: "It should be noted that soybean oil has a higher -6 content than many other vegetable oils, and too much -6 may cause inflammation. "Soybeans are also common GMO foods, which can be problematic when it comes to allergies or taking antibiotics. Still, Rizzo says it should be okay to consume soybean oil in moderation as part of a healthy diet.
Spinach. 
We must admit that Popeye eats spinach that many people know a lot. Even though this ** character eats this green vegetable to build muscle, I think, somewhere in his head, he also knows its vitamin K content.
Spinach is rich in vitamin K, and in one cup of raw spinach, you'll get enough vitamin K to last for a day. Cooking spinach allows you to get more vitamin K, 444 mcg in half a cup.
It would be remiss on my duty not to talk about the other health benefits of spinach. Registered nutritionist Lewin says spinach is rich in iron, a mineral that works with vitamin K to help with healthy blood, and iron helps produce red blood cells and carries oxygen in our system. In addition, spinach provides high amounts of phosphorus, magnesium, and calcium, all of which play an important role in bone health.
Soft cheeses. 
The health benefits of cheese tend to be forgotten, but we should always remember that it can provide significant nutritional benefits, one of which is vitamin K for our diet.
According to Medical News Today, for every 100 grams of soft cheese you eat, you'll consume about 506 micrograms of vitamin K. Considering that the recommended ratio of vitamin K per kilogram of body weight to micrograms per day is 1:1, soft cheese can meet your vitamin needs. It's also important to remember that cheese is one of the best calcium**, and according to the International Osteoporosis Society, about 60 grams of soft cheese provides about 240 mg of calcium.
Both calcium and vitamin K help promote bone health. Although further research is needed on the role of vitamin K, particularly in the Journal of Osteoporosis, it has been shown that people with lower levels of vitamins K1 and K2 in their diets tend to be more prone to fractures and have lower bone density.
Blackberries. 
Honestly, if you're not already a huge fan of Blackberry, once you hear about the vitamin K content of blackberries, you'll love it a lot. Although vitamin K tends to be more abundant in vegetables and some meats, in terms of fruits**, blackberries are one of the MVPs, containing 20 micrograms per 100 grams of berries. While this may not sound like much, with just a few handfuls, you can get nearly 20% of the recommended daily intake.
If the fruit's vitamin K levels don't make you a blackberry lover, then its other health benefits might. Blackberries are rich in vitamin C, which not only helps keep your immune system healthy, but along with vitamin K, it has a positive effect on your blood health, helping you absorb iron into your system. In addition, blackberries are rich in fiber, providing 76 grams. "Most people don't get enough fiber in their diets, which increases their risk of heart disease," says Julia, a registered dietitian. "Fiber can also have a powerful effect on your digestive system, allowing food to pass through your system smoothly.
Parsley. 
Parsley is used much more frequently than its health benefits, but parsley is one of the richest in vitamin K**. Just 30 grams of parsley has been reported to provide an eye-watering 547% of the recommended daily intake of vitamin K, which means that simply having a few on top of a meal can get you getting enough of it.
This humble food contains more than just vitamin K. It's also extremely high in vitamin A and rich in vitamin C, two nutrients that may help your eye health and reduce oxidative stress, respectively. Additionally, parsley contains a lot of folate, which may be beneficial for your heart health.
Chicken. 
Chicken is capable of blending into any dish, and it is also high in protein, but we rarely consider the vitamins it contains. But chicken turns out to be particularly good as a carrier of vitamin K2.
According to the data, 100 grams of regular chicken contains about 10 micrograms of vitamin K2, which makes it one of the best meat options for getting this nutrient. In addition, chicken is also good in terms of other vitamins and minerals, such as B12, copper, zinc, and choline.
Vitamin K2 is an important nutrient for bone health and helps calcium build stronger bones. The protein in chicken may also help strengthen bones. As discussed in a study published in the International Journal of Vitamin and Nutrition Research, consuming more protein may reduce the likelihood of fractures and improve bone density, especially in older adults. However, it is important to point out that following a particularly high-protein diet may not be the wisest option.
Broccoli. 
I don't know about you, but I didn't like it when I was a kid – but look at me now! We can't stop talking about the health benefits of cruciferous vegetables, including their premium vitamin K content.
Broccoli and many other green vegetables are said to be rich in vitamin K, and half a cup of cooked broccoli provides 110 micrograms of vitamin K. Based on a 1:1 ratio of micrograms to each kilogram of body weight, this is more than many people need for a full day.
But that's not the only reason we love broccoli right now. While we generally think of oranges and lemons as the best for vitamin C**, broccoli is on par with citrus fruits in terms of content. "Broccoli boosts your immune system and removes free radicals and toxins from your body. It also helps to maintain a healthy ** and keeps the heart healthy, thanks in large part to its vitamin C levels. ”
Pomegranate. I think pomegranates are a bit like jewel boxes: open the humble exterior and inside are sparkling treasures, ready to be enjoyed. The beauty of pomegranates isn't just that each seed is a delicious little piece in its own right; These seeds are also very beneficial to you.
As noted in Medical News Today, pomegranates contain a good amount of vitamin K per serving. You're also in luck if you drink pomegranate juice, according to the USDA, a 100ml bottle of pomegranate juice typically contains 104 mcg of vitamin K.
And that's not all its benefits, pomegranates are rich in polyphenolic antioxidants, which are found in many plant foods and can fight the effects of toxins on the body and reduce your susceptibility to chronic diseases. The polyphenols in pomegranate and pomegranate juice also help people with intestinal disorders, and their anti-inflammatory effects help reduce symptoms. This anti-inflammatory effect may also extend to a range of other chronic conditions, such as arthritis or heart disease, and may even help people maintain memory and brain function.
Sauerkraut. Although sauerkraut is often praised for its fermenting properties, there is one more thing you should know: its vitamin K content. Sauerkraut is reported to be important for vitamin K2**, with about 275 mcg. Although sauerkraut doesn't contain as much vitamin K2 as some other foods, it's not bad as far as condiments go.
But how can we talk about sauerkraut without talking about its probiotic benefits? Schubuke, a registered nutritionist, says sauerkraut, like other fermented foods such as kimchi and kefir, is rich in probiotics and is a delicious food for gut bacteria. This probiotic nature is rich in health benefits that are almost countless, including the ability to support the immune system, potentially help cholesterol levels, and maintain digestive health. The last positive is also reinforced by the fiber content of sauerkraut, which is high due to its cabbage-based nature. Still, keep in mind that while sauerkraut may be good for your gut, it's rich in salt and sodium, so don't overdo it.
Mayonnaise. We don't know about you, but when we spill mayonnaise on a hamburger, we don't usually consider its nutritional benefits. But one thing that might make doing so more enjoyable is to know that mayonnaise is a good ** for vitamin K. Just one tablespoon of mayonnaise provides a surprising amount of vitamins at 22 per serving5 micrograms, which is almost 20% of your recommended daily intake.
Still, keep in mind that while vitamin K is important for effective blood clotting, consuming more vitamin K in food may not be beneficial for everyone. If you don't want to overdose on vitamin K, opting for a light mayonnaise can also help.
Carrot juice. Carrots and carrot juice are known for their vitamin A content that can help you see clearly in the dark. But it's not the only nutrient among them that can improve your night vision (or overall vision).
Carrots and their juice are reported to be excellent carriers of vitamin K, providing 28 mcg of nutrients in just 6 ounces of carrot juice.
Shapilo, a registered dietitian, recommends one drink a day. "Drinking a glass of carrot juice for breakfast every day can boost metabolism, strengthen the immune system, and improve," he said.
Foods rich in vitamin K