Vitamin K helps blood clot properly, prevents bone loss, skeletal fractures and arterial calcification, and may protect the body against some types of cancer. The Food and Nutrition Board of the National Academy of the Sciences recommends that males over the age of 18 consume 120 micrograms--abbreviated mcg--of vitamin K each day. Females over the age of 19 have a daily recommended intake of 90 mcg of vitamin K.
Spinach
Packed with nutrients, spinach serves as a low-calorie source of vitamin K. The World's Healthiest Foods website estimates that a cup of boiled spinach contains 888.5 mcg of vitamin K. This represents 1110.6 percent of the daily recommended intake for this nutrient. Spinach also contains vitamin A, folic acid, manganese, potassium, calcium, selenium and dietary fiber.
Romaine Lettuce
Romaine lettuce, a common ingredient in green salads, has few calories and several nutrients. The USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine reports that a 1-cup serving of lettuce contains between six and 20 calories. The same serving size contains 48.2 mcg of vitamin K, according to the USDA National Nutrient Database for Standard Reference. Romaine lettuce also contains calcium, phosphorus, potassium and vitamin C.
Broccoli
Broccoli contains phytonutrients that have cancer prevention effects on the human body. These compounds also help the body elmininate toxins properly. The World's Healthiest Foods website reports that a cup of steamed broccoli contains 155.2 mcg of vitamin K, or 194 percent of the daily recommended intake. Other nutrients found in broccoli include vitamin A, vitamin C, calcium, folic acid, phosphorus and dietary fiber.
Parsley
Parsley, a member of the carrot family, adds flavor to salads, appetizers and main dishes. This herb also has health benefits because of its vitamin and mineral content. One tsp. of dried parsley contains 6.8 mcg of vitamin K, according to the USDA National Nutrient Database for Standard Reference. The USDA reports that fresh parsley has more vitamin K than the dried version of this herb. One teaspoon of fresh parsley contains 20.6 mcg of vitamin K.
Brussels Sprouts
Boiled Brussels sprouts without salt contain 299.9 mcg of vitamin K per 1-cup serving, according to release 17 of the USDA National Nutrient Database for Standard Reference. Unfortunately, some people refuse to eat Brussels sprouts without adding seasonings or sauces. The Harvard School of Public Health recommends adding flavor with canola oil, ground black pepper and salt. After covering the Brussels sprouts in these ingredients, roast them for 20 to 30 minutes in an oven set to 350 degrees Fahrenheit. The roasted Brussels sprouts contain just 80 calories and have 5 grams of fiber per serving.
References
- National Academy of the Sciences: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Vitamins
- The World's Healthiest Foods: Spinach
- USDA/ARS Children's Nutrition Research Center: How Nutritious Is Lettuce?
- The World's Healthiest Foods: Broccoli
- USDA National Nutrient Database for Standard Reference: Vitamin K Content of Selected Foods Per Common Measure
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