Why Vitamin K is Important for Heart Health
Essential for Heart Health
Vitamin K plays a critical role in supporting Heart Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Essential for blood clotting
Additional Support
Strengthens bones and prevents fractures
Daily Target for Heart Health
105 µg per day
Adjusted based on Heart Health goals
Best Vitamin K-Rich Foods for Heart Health
These foods provide the most Vitamin K while supporting your Heart Health goals:
| Rank | Food | Vitamin K per 100g | % Daily Value | Heart Health Score |
|---|---|---|---|---|
| 0 | Kale | 817.0 | 778% | |
| 1 | Swiss Chard (Cooked) | 572.0 | 545% | |
| 2 | Spinach | 483.0 | 460% | |
| 3 | Natto | 435.0 | 414% | |
| 4 | Brussels Sprouts | 177.0 | 169% | |
| 5 | Broccoli | 101.6 | 97% | |
| 6 | Asparagus (Cooked) | 91.0 | 87% | |
| 7 | Cabbage (Green, Raw) | 67.6 | 64% | |
| 8 | Kiwi (Green, Fresh) | 60.7 | 58% | |
| 9 | Kimchi | 43.0 | 41% | |
| 10 | Edamame (Young Soybeans) | 41.0 | 39% | |
| 11 | Blackberries (Fresh) | 29.0 | 28% | |
| 12 | Pomegranate | 28.7 | 27% | |
| 13 | Prunes (Dried Plums) | 23.6 | 22% | |
| 14 | Avocado | 21.0 | 20% |
How Much Vitamin K Do You Need?
General Population
120 µg (Men)
90 µg (Women)
Sample Daily Meal Plan
Here's how to reach your Vitamin K target naturally:
Breakfast
- Kale - 100g (817.0 )
Total: 817
Lunch
- Swiss Chard (Cooked) - 100g (572.0 )
Total: 572
Dinner
- Spinach - 100g (483.0 )
Total: 483
Snack
- Natto - 50g (217.5 )
Total: 217.5
Daily Total: 2090 µg (1990% of target)
✓ Signs of Adequate Vitamin K
- Improved Heart Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Vitamin K Deficiency
- Easy bruising and bleeding
- Heavy menstrual bleeding
- Blood in urine or stool
- Weak bones and osteoporosis
- Increased fracture risk
- Poor wound healing
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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