Vitamin K, a fat-soluble vitamin, is essential for several vital bodily functions, most notably blood coagulation and bone metabolism. It exists in two primary forms: vitamin K1 (phylloquinone), found predominantly in plant foods, and vitamin K2 (menaquinone), found in animal products and fermented foods. While most people associate vitamin K with leafy greens, fruits offer a valuable and often overlooked source of this nutrient, especially vitamin K1.
Why vitamin K is important
Vitamin K plays a crucial role in activating proteins necessary for blood clotting, which helps stop excessive bleeding from wounds. Beyond this, it is also integral to maintaining bone health. It activates osteocalcin, a protein that helps incorporate calcium into your bone tissue, preventing mineral buildup in arteries and soft tissues. This dual role makes adequate vitamin K intake important for both skeletal and cardiovascular health. A deficiency, while rare in adults, can lead to serious health issues, including increased risk of hemorrhaging and weakened bones.
The leading fruits full of vitamin K
Although fruits generally contain less vitamin K per serving than leafy greens, some options stand out with particularly high levels. Integrating these into your daily routine can help boost your overall intake and ensure you are getting a variety of nutrients.
Prunes (Dried Plums)
Dried prunes, or plums, are one of the most vitamin K-dense fruits available. A 100-gram serving can provide around 60 mcg of phylloquinone, contributing significantly to your daily recommended intake. Prunes are also an excellent source of dietary fiber and antioxidants, making them a powerhouse for digestive and overall health. They can be enjoyed as a snack, added to oatmeal, or blended into smoothies.
Kiwi fruit
This small, nutrient-packed fruit is another fantastic source of vitamin K. A single, sliced kiwi contains a substantial amount of the vitamin. Specifically, a cup of sliced kiwi can provide about 72.5 mcg of vitamin K. With its vibrant green color and tangy taste, kiwi is a versatile addition to fruit salads, desserts, or even savory dishes.
Berries
Several berries offer a healthy dose of vitamin K, along with numerous other vitamins and antioxidants.
- Blackberries: A cup of blackberries contains approximately 28.5 mcg of vitamin K. These berries are also known for their high fiber and vitamin C content.
- Blueberries: Similarly, a cup of blueberries provides around 28.5 mcg of vitamin K. Blueberries are famous for their antioxidant properties and are easy to incorporate into breakfast cereals, yogurt, or baked goods.
Avocados
Often classified as a fruit, avocados are rich in healthy fats and offer a solid vitamin K contribution. A single cup of avocado puree can contain around 42.4 mcg of vitamin K. While leafy greens like kale provide more per serving, avocados' creamy texture makes them a versatile base for dishes like guacamole or spreads for toast.
Other notable vitamin K fruits
While the above are the highest, other fruits also provide a modest amount of vitamin K that can add up over the course of a day.
- Figs (dried): A handful of dried figs contributes to your vitamin K needs, with 100g offering about 16 mcg.
- Pomegranate: A cup of pomegranate arils contains around 28.5 mcg of vitamin K.
- Grapes: A cup of grapes, whether red or green, contains about 22 mcg of vitamin K.
- Plantains: One cup of sliced plantains offers 42.6 mcg of vitamin K.
Fruits versus vegetables: A comparative look
It is important to put the fruit sources into perspective by comparing them to the most concentrated vegetable sources. While the vitamin K from fruit is a beneficial part of a balanced diet, green leafy vegetables and fermented foods remain the most potent sources.
| Food Source | Vitamin K Content (per 100g) | Primary Type | Notes |
|---|---|---|---|
| Cooked Kale | 419 mcg | K1 | One of the highest vegetable sources. |
| Raw Spinach | 145 mcg | K1 | Excellent, easy-to-add source. |
| Prunes (Dried) | 60 mcg | K1 | Highest fruit source, also high in fiber. |
| Kiwi | 40 mcg | K1 | Excellent fruit choice with a fresh, tangy flavor. |
| Blueberries | 19 mcg | K1 | Good source for adding to a variety of meals. |
| Natto | 939 mcg | K2 | Fermented soybean dish, an exceptionally high source of K2. |
How to incorporate vitamin K-rich fruits into your diet
Adding these fruits to your daily diet is simple and delicious. Here are a few suggestions to help you get started:
- Morning smoothie: Blend spinach or kale with blueberries, kiwi, and a banana for a vitamin K powerhouse breakfast.
- Nutrient-dense snacks: Grab a handful of prunes or dried figs for a quick and easy snack.
- Salads: Add fresh berries, sliced kiwi, or avocado to a salad for extra flavor, texture, and a vitamin K boost.
- Trail mix: Create your own trail mix with dried prunes, dried apricots, pine nuts, and cashews, all of which contain some vitamin K.
A note for those on anticoagulants
For individuals taking blood-thinning medications like warfarin, it is especially important to maintain a consistent daily intake of vitamin K. Sudden, drastic changes in vitamin K consumption can interfere with the medication's effectiveness. Always consult with your doctor or a registered dietitian to understand how to best manage your diet in this context. They can help you strike the right balance, allowing you to enjoy the benefits of these foods without compromising your treatment.
Conclusion
While the crown for the highest vitamin K content goes to leafy green vegetables, several fruits are excellent and tasty sources of this essential nutrient. Dried prunes and kiwi are among the top contenders, providing a substantial amount of vitamin K. Berries, avocados, and pomegranates also make meaningful contributions. Incorporating a mix of these vitamin K-rich fruits into your diet, alongside other nutrient-dense foods, can help ensure you meet your daily needs for blood clotting and bone health. A balanced and varied diet is the best approach to obtaining all the vitamins and minerals your body requires.
Visit the NIH Office of Dietary Supplements for more information on vitamin K
