Vitamin K is an essential nutrient that plays a vital role in blood clotting and maintaining strong bones. Although it is commonly found in animal-based foods, it is possible to get enough vitamin K on a vegan diet. Here are some of the top vegan sources of Vitamin K:
Top Vegan Sources of Vitamin K
|Food||Vitamin K (micrograms) per 100 grams|
Vitamin K is widely available in leafy green vegetables, making it relatively easy for vegans to get enough of this important nutrient in their diets. Kale, spinach, and collard greens are particularly rich in vitamin K, with over 500 micrograms per 100 grams. Broccoli, Swiss chard, and turnip greens are also excellent sources, providing between 120 and 220 micrograms per 100 grams.
In addition to these whole foods, there are also many vegan vitamin K supplements available on the market. These supplements can be a great option for those who are concerned about getting enough vitamin K in their diets, or for those who may have difficulty absorbing this nutrient from food.
It’s important to note that vitamin K is a fat-soluble vitamin, meaning that it is best absorbed by the body when consumed with fat. So be sure to pair your vitamin K-rich foods with healthy fats, such as olive oil or avocado, to maximize absorption.
Vegan-Friendly Vitamin K Supplements
If you’re looking for a convenient way to get your daily dose of Vitamin K, there are many vegan-friendly supplements available on the market. Some of the top options include:
|Supplement||Vitamin K (micrograms) per serving|
|Garden of Life Vitamin Code Vitamin K2 + D3||60 mcg|
|Solgar Vitamin K2 100 mcg||100 mcg|
|Country Life Vitamin K2 100 mcg||100 mcg|
|Nature’s Life Vitamin K-2||100 mcg|
|Bluebonnet Vitamin K2 100 mcg||100 mcg|
When choosing a vitamin K supplement, it’s important to look for a product that is both vegan-friendly and non-GMO. Additionally, look for a product that contains a form of vitamin K that is easily absorbed by the body, such as MK-7.
Vitamin K in a Meat-Based Diet
Vitamin K is commonly found in animal-derived foods such as liver, eggs, dairy products, and fatty fish. These foods are not typically part of a vegan diet, so it is important for vegans to consider alternative sources of Vitamin K in order to ensure adequate intake.
Conclusion: Vegan Sources of Vitamin K
In conclusion, Vitamin K is a vital nutrient for human health, playing a crucial role in blood clotting, bone health, and heart health. As a vegan, it’s important to make sure you’re getting enough Vitamin K in your diet, and the good news is that there are plenty of plant-based sources of this nutrient. Some of the top sources of Vitamin K for vegans include kale, spinach, collard greens, Swiss chard, mustard greens, turnip greens, parsley, lettuce, broccoli, and Brussels sprouts. To ensure you’re getting enough Vitamin K, aim to eat a variety of these foods on a regular basis, and consider supplementing if necessary.
Sources For Vegan Sources of Vitamin K
- The United States Department of Agriculture (USDA) National Nutrient Database
- The Academy of Nutrition and Dietetics
- The Linus Pauling Institute Micronutrient Information Center
- Medical News Today