HEALTHY EATING - The Top 10 Vitamin K Foods

By Douglas Robb

The Standard American Diet results in:

• Inflammation,
• Obesity,
• Insulin resistance,
• and Diabetes

Luckily for you, Vitamin K reduces

• Inflammation,
• Insulin resistance and…
• the likelihood that people who a Western diet will become fat and diabetic.

And how do we find this elusive Vitamin K?

Glad you asked….

1. Kale – 1 cup, boiled & drained – 1062 mcg / µg
2. Spinach – 1 cup, frozen, boiled & drained – 1027 mcg / µg
3. Turnip Greens – 1 cup, frozen, boiled & drained – 851 mcg / µg
4. Collards – 1 cup, boiled & drained – 836 mcg / µg  ***
5. Brussels sprouts – 1 cup, frozen, boiled & drained – 300 mcg / µg
6. Broccoli – 1 cup, boiled & drained – 220 mcg / µg
7. Cabbage – 1 cup, boiled & drained – 163 mcg / µg
8. Asparagus – 1 cup, boiled & drained – 144 mcg / µg
9. Lettuce, iceberg – 1 head – 130 mcg / µg
10. Peas, green – 1 cup,  canned & drained – 63 mcg / µg

Notes

• I don’t know why the USDA thinks everyone is eating frozen greens instead of fresh, but they do. We’re going to assume that fresh Brussels sprouts have just as much Vitamin K as frozen… if not more
• *** Beet greens, Dandelion greens and Mustard greens could / should have been included in this list – they would have placed between #4 Collards and # 5 Brussels sprouts.  I omitted them due to availability. If you have them in your area, go ahead and eat ‘em up. They are Vit. K superstars.