What Foods and Vegetables Contain Vitamin K?

Vitamin K was probably the first nutritional supplement you ever took because babies are routinely given vitamin K shots at birth. This nutrient is vital to good health, and recent discoveries about the benefits of vitamin K have led some scientists to suggest that we should be getting more of it. Fortunately, lots of delicious, healthy foods contain Vitamin K.

Background

Vitamin K helps your blood coagulate, and without enough of this nutrient you could experience excessive bleeding or bruising. In addition to this, scientists are researching other benefits of vitamin K, such as bone health and nerve development. The recommended daily allowance of vitamin K is 90 micrograms for adult women and 120 micrograms for adult men, but in light of the new discoveries being made about its benefits, some experts, such as Sarah Booth of Tufts University, believe we should get more of this nutrient.

Primary Sources

Leafy-green vegetables are the best source of vitamin K. A 100-gram serving of cooked kale provides 817 micrograms of vitamin K, which is about eight times the RDA. Spinach, turnip greens, collard greens and beet greens also contain large amounts of this nutrient.

Recipe Suggestions

If a big plate of steamed collards doesn't sound appealing to you, there are other ways to get the benefits of these healthy foods. Chop up some spinach, kale or chard and add it to scrambled eggs or vegetable soup, or try spinach in place of lettuce in a sandwich or salad. Next time you're cooking spaghetti, considering using the spinach-flavored kind. It tastes like regular pasta, but it can contain up to 152 micrograms of vitamin K.

Herbs and Spices

Many spices contain vitamin K. Parsley has the most, with 10 sprigs providing 164 micrograms. You can put parsley in soups, stews and salads. Basil provides 116 micrograms of vitamin K in an ounce. Pesto, a sauce made of basil, garlic and pine nuts, is great on pasta and provides lots of vitamin K.

Other Sources

A few other foods have significant amounts of vitamin K. A serving of coleslaw made with raw cabbage contains 76 micrograms. One serving of prunes has 60 micrograms, and a kiwi has about 40. Soy products, such soy flour and soy beans also contain vitamin K.

References

• Vitamin K: Another Reason to Eat Your Greens
• Nutrition Data
• Vitamin K-Dependent Proteins in the Developing and Aging Nervous System