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.
Experiment With Coriander
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.
Other Herbal Sources of Vitamin K
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.