To give you an idea, 100g of cooked broccoli has almost 300mg of Vitamin K1, several times the daily need. Kiwi stands out among fruits. A single medium kiwi can give you about 25% of your daily needs. Other fruits with plenty of Vitamin K1 are avocado, grapes, and blueberries.
Animal products and fermented foods have less than vegetables, but are still important. We have liver, eggs, and some cheeses, especially fermented and harder ones, which provide Vitamin K2. And for the curious, a Japanese fermented soybean food called natto is extremely rich in K2.
Vitamin K can handle heat, meaning cooking it by steaming or stir-frying doesn’t destroy the nutrient. You can change how you prepare it without losing much. The important thing is to include this in your daily diet consistently to make sure you get enough.
For those who like convenience, a smart and healthy way to get Vitamin K1 daily is to add green juice to your routine. Those smoothies with greens and fruits—prepare a juice with spinach, broccoli, kiwi, adding water, lemon, maybe an apple to sweeten—make a drink super rich in Vitamin K and other good things.
