Benefits of Prunes
Prunes, which are dried fruits, are often associated with their laxative effect. However, they offer more than just regularity. Consuming a half-cup serving of prunes provides 65 percent of the daily recommended intake (DRI) of vitamin K, as well as significant amounts of vitamins A and B6, riboflavin, niacin, potassium, magnesium, copper, and manganese. Research suggests that prunes may also help fight against bone density loss caused by radiation. In addition, a study conducted on postmenopausal women revealed that regular consumption of prunes could help prevent bone mass loss associated with osteoporosis.
Fermented Dairy Products
Fermented dairy products are known to be a good source of vitamin K. According to a 2017 study, full-fat dairy products contain significant amounts of vitamin K2, making up 90 percent of the total vitamin K found in dairy foods. On the other hand, reduced-fat or fat-free options, such as Greek yogurt, yogurt, cottage cheese, and cheddar cheese, have a lower vitamin K content, with only twenty percent or less compared to full-fat products like blue cheese, fresh cheese, soft-ripened cheese, and semi-soft cheese.