Vitamin K is necessary in the body for proper blood clotting, cell growth and bone structure. According to the Linus Pauling Institute, vitamin K is formed naturally in plants and can be synthesized within animals and humans. The National Institutes of Health state that vitamin K is formed by the bacteria within the intestinal tract. The highest dietary sources of vitamin K are all plant based.
Leafy Greens
Foods with the highest levels of vitamin K are leafy greens, such as kale and spinach. According to the "World's Healthiest Foods," just 1 cup of kale contains 1062 mcg of vitamin K, which is over 1000 percent of the Daily Value (DV) recommended to maintain optimum health. Spinach contains 888 mcg, which is also more than 1000 times over the DV. Other leafy greens that offer more than 100 percent of DV in a 1 cup serving include mustard greens, swiss chard, turnip greens, romaine lettuce, collard greens and parsley.
Vegetables
Many vegetables also contain high amounts of vitamin K, with cruciferous vegetables at the upper end of the scale. One cup of cooked brussels sprouts and broccoli both deliver more than 100 percent of the DV for vitamin K, with brussels sprouts offering 218 mcg, which is 273 percent and broccoli holding 155 mcg, which has 194 percent. Asparagus is another vegetable that provides a sufficient amount of vitamin K, with a 1 cup serving containing 91.8 mcg, or 114 percent of the DV. Other vegetables with a high vitamin K content are cabbage, celery, green beans, cauliflower, tomatoes, carrots, peas, peppers, kidney beans, soybeans and summer squash. Pumpkin seeds also contain a fair amount of vitamin K, with 1/4 cup serving holding 17.73 mcg, or 22.2 percent of the DV.
Fruit
There are many fruits that contain vitamin K, although their content is not close to that of vegetables and leafy greens. One fresh papaya holds the most, with 7.9 mcg, which is almost 10 percent of the DV. One fresh pear is close to the papaya, with 7.3 mcg of vitamin K, while 1 cup of fresh strawberries has 3.17 mcg, or 4 percent of the DV.
Dairy Products and Oils
Dairy products contain trace amounts of vitamin K as well. One cup of cow's milk contains 12.2 percent of the DV. The Linus Pauling Institute also lists cooking oils as a source, with 1 Tbsp of olive oil containing 8.1 mch, soybean oil containing 25 mcg, and canola oil containing 16.6 mcg.
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