Vitamin K is a fat-soluble vitamin that is necessary for blood clotting. It may also maintain healthy bones in elderly people. Although vitamin K can be found in supplements, doctors recommend getting this vitamin from healthful foods. Many food sources of vitamin K can be included in a balanced diet.
Vegetables
Dark, leafy green vegetables are one of the best sources of vitamin K. These foods are high in nutrients and low in fat and calories. According to the Linus Pauling Institute at the University of Oregon, one of the best vegetable sources of vitamin K is kale. Just 1 cup of raw kale contains 547mcg of this important vitamin. Other vegetable sources of vitamin K include parsley, mustard greens, spinach, turnip greens, collard greens, romaine lettuce, Swiss chard, Brussels sprouts, asparagus, cabbage, broccoli, kelp, red bell peppers, green beans, cauliflower and summer squash.
Fruits
Several fruits are good sources of vitamin K. The George Mateljan Foundation indicates that one papaya contains 7.9mcg of vitamin K. Other fruit sources of this vitamin include pears, cranberries, tomatoes and strawberries. These fruits should be eaten whole to get the highest amount of nutrients without adding calories.
Fats & Oils
Fats and oils should be used sparingly, but some are good sources of vitamin K. Just 1 tsp. soybean oil contains 25mcg of vitamin K, according to the Linus Pauling Institute. Olive oil and soybean oil are also good sources of this vitamin. Mayonnaise has 3.7mcg of vitamin K per 1 tbsp. Use low-fat mayonnaise to get the benefits of vitamin K without the high fat and calorie levels of regular mayonnaise.
Dairy Products
Although dairy products contain low amounts of vitamin K, they can contribute to an adequate daily intake of the vitamin when combined with other foods. Vitamin K is contained in dairy products such as cheddar cheese, cream cheese, American cheese, cottage cheese, sour cream, whole milk, skim milk, non-fat yogurt, Swiss cheese, evaporated milk and low-fat yogurt.
Herbs & Seasonings
Herbs and seasonings do much more than add flavor to foods. Some of them also contain vitamin K. Basil, thyme, black pepper, cayenne pepper and parsley are known sources of vitamin K. Add 2 tsp. of one of these seasonings to food for an added dose of vitamin K.
Greens, Seeds & Legumes
Vegetables, fruits, and fats and oils are the best sources of vitamin K, but the vitamin can also be found in grains, seeds and legumes. Fortified breads and cereals contain vitamin K. Choose whole-grain varieties to avoid unnecessary sugars, fats and calories. One cup of kidney beans contains 14.87mcg of vitamin K, so creating dishes based around this legume can help increase daily vitamin K intake. Vitamin K is also found in pumpkin seeds and soybeans. Just 1 cup cooked soybeans contains more than 33mcg of vitamin K, making them an excellent source of this important vitamin.
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