Adults don't need much vitamin K -- men should have 120 micrograms a day, while women need around 90 micrograms. But only about 25 percent of Americans consume enough regularly, says the Harvard School of Public Health. Your body needs vitamin K for proper blood-clotting and to build and maintain strong bones. Leafy green vegetables are the best natural source of vitamin K; this includes a variety of fresh and dried herbs.
If you're taking a blood-thinning medication such as warfarin and have been told to monitor your vitamin K intake, talk to your doctor before consuming herbal sources of the vitamin.
Fresh parsley is one of the richest natural herbal sources of vitamin K. A 1-tablespoon serving contains 62 micrograms, an amount that fulfills 52 percent of a man's recommended daily allowance and almost 70 percent of a woman's. Dried parsley contains far less, with approximately 7 micrograms of vitamin K in every teaspoon.
Thyme's vitamin K content is the opposite of parsley's: The dried herb contains more than the fresh form. Each teaspoon of dried thyme contains 17 micrograms of vitamin K. That's 14 percent of a man's requirement per day and nearly 19 percent of a woman's. By contrast, a teaspoon of fresh thyme leaves contain only a negligible amount of the vitamin.
Basil in any form -- fresh or dried -- is high in vitamin K. A 1-teaspoon serving of dried basil contains 12 micrograms, or 10 percent of a man's requirements per day and 13 percent of a woman's. Fresh basil has only slightly less: a five-leaf serving of fresh basil supplies 10 micrograms of vitamin K.
The U.S. Department of Agriculture lists dried, ground sage as a good source of vitamin K, with 12 micrograms in every 1-teaspoon serving.
Coriander, also known as cilantro, is used in Asian, Middle Eastern and Mexican cooking in both its dried and fresh forms. Dried, ground coriander leaf has approximately 8 micrograms of vitamin K in every 1-teaspoon serving. This amount is 6 percent of what a man needs daily and 9 percent of a woman's recommendation. Using fresh coriander leaves will provide you with more. A 1/4-cup serving contains just over 12 micrograms.
Dried oregano contains 6 micrograms of vitamin K per teaspoon. Used fresh, it is not considered a significant source of the nutrient. Dried marjoram supplies 4 percent or less of the daily vitamin K recommendation for both men and women.
- Linus Pauling Institute: Vitamin K
- Harvard School of Public Health: Vitamin K
- USDA National Nutrient Database: Nutrient Lists - Nutrients: Vitamin K (Phylloquinone) (micrograms)
- Indiana Hemophilia & Thrombosis Center: Warfarin (Coumadin) Interactions with Food
- Recipetips.com: Coriander
- USDA National Nutrient Database: Coriander (Cilantro) Leaves, Raw