Yes, Olive Oils Contain Vitamin K, Especially Extra Virgin Varieties
Olive oil, a staple of the Mediterranean diet, is widely praised for its high content of healthy monounsaturated fats and antioxidants. While it is not considered a primary source of vitamins compared to leafy green vegetables, it does contain measurable amounts of vitamin K, especially in its extra virgin form. This fat-soluble vitamin, known as phylloquinone (vitamin K1), is present in the olives themselves and is retained in the oil during the pressing process.
The Vitamin K Content Varies by Olive Oil Type
The amount of vitamin K you get from olive oil can depend on the processing method. Extra virgin olive oil (EVOO), which is the least processed and made from cold-pressed olives, contains a higher concentration of vitamins and antioxidants than refined olive oil. During refining, the oil is treated with heat and chemicals, which can strip away some of its natural nutritional compounds, including vitamins.
For example, data from the USDA and various nutrition resources confirm that one tablespoon of extra virgin olive oil can provide around 8.1 micrograms of vitamin K, which accounts for about 7% of the Daily Value. In contrast, more heavily processed 'pure' or 'light' olive oils contain less, due to the refining process.
How Vitamin K in Olive Oil Benefits Your Body
Although the quantity is not as high as in powerhouse vegetables like kale, the vitamin K in olive oil offers several health advantages. As a fat-soluble vitamin, vitamin K is better absorbed by the body when consumed with dietary fat. Since olive oil is a fat itself, consuming it with vitamin K-containing foods—like a green salad—can boost your body's ability to absorb this important nutrient. The vitamin K found in olive oil is known for the following benefits:
- Supports Blood Clotting: Vitamin K is crucial for the synthesis of several proteins needed for blood coagulation. It helps wounds heal properly by ensuring your blood clots effectively.
- Maintains Bone Health: Vitamin K helps activate proteins, such as osteocalcin, that are involved in building and maintaining strong bone tissue. Adequate intake is associated with a lower risk of fractures.
- Protects Heart Health: This vitamin helps prevent the mineralization or hardening of arteries by inhibiting calcium buildup in blood vessels. This, in turn, supports cardiovascular health.
Comparing Olive Oil's Vitamin K to Other Sources
To put olive oil's vitamin K content into perspective, it's helpful to compare it with other common food sources. While olive oil is a convenient way to supplement your intake, it is not a substitute for consuming vitamin K-rich foods like leafy greens.
| Food Source | Serving Size | Approximate Vitamin K (mcg) | Percent of Daily Value | Notes |
|---|---|---|---|---|
| Kale, raw | 1 cup, chopped | 113 | 94% | Excellent source |
| Spinach, raw | 1 cup | 145 | 121% | Excellent source |
| Broccoli, chopped, boiled | 1/2 cup | 110 | 92% | Excellent source |
| Soybean Oil | 1 tablespoon | 25 | 21% | Good source |
| Canola Oil | 1 tablespoon | 10 | 8% | Moderate source |
| Extra Virgin Olive Oil | 1 tablespoon | 8.13 | 7% | Modest but bioavailable source |
As the table shows, a single serving of extra virgin olive oil contains a smaller amount of vitamin K than a serving of leafy greens or even some other vegetable oils. However, its benefit is two-fold: it provides its own vitamin K while also enhancing the absorption of the vitamin from other foods in a meal.
How to Maximize Your Vitamin K Intake with Olive Oil
Incorporating olive oil into your diet can be a simple and delicious way to increase your vitamin K consumption. The best approach is to use it in ways that complement other vitamin K-rich foods. For example, drizzling extra virgin olive oil over a fresh salad of spinach and kale not only adds flavor but also helps your body absorb the vitamin K from the greens more efficiently. Using it in vinaigrettes, dressings, or as a finishing touch on cooked vegetables are excellent methods.
Conclusion
In summary, yes, olive oils do contain vitamin K, with extra virgin varieties offering a modest but valuable amount. While it is not a primary dietary source compared to leafy greens, its natural fat content significantly enhances the absorption of vitamin K from other foods. This makes it a great complement to a balanced, vitamin-rich diet. The key takeaway is to choose high-quality, cold-pressed extra virgin olive oil to maximize the nutritional benefits, including its small but bioavailable vitamin K contribution. For further research on the bioavailability of nutrients in olive oil, see the study in the British Journal of Nutrition on menaquinone-7 supplementation in extra-virgin olive oil.
