Vitamin K, a fat-soluble vitamin, helps your body form blood clots. Vitamin K might also help maintain bone density in elderly adults, according to the MedlinePlus Medical Encyclopedia. People with vitamin K deficiency become more vulnerable to bruising and bleeding. Fortunately, you can get vitamin K through a wide variety of food sources.
Salad Greens
Leafy green vegetables contain the highest amounts of vitamin K per serving. A cup of chopped raw kale contains 547 micrograms, or mcg, of vitamin K; a cup of raw Swiss chard contains 299 mcg; and a cup of raw spinach contains 145 mcg, according to the Linus Pauling Institute at Oregon State University. Parsley, watercress and green leaf lettuce also provide moderate amounts of vitamin K.
Other Vegetables
Several other vegetables also constitute good sources of vitamin K. One cup of cooked broccoli contains 220 mcg of vitamin K, according to the Linus Pauling Institute. Brussels sprouts, cauliflower, green peas and carrots also provide moderate to high amounts of vitamin K.
Vegetable Oils
Vegetable oils contain moderate amounts of vitamin K, though not as much as vegetables. A tablespoon of soybean oil contains 25 mcg of vitamin K, and the same amount of canola oil contains 16.6 mcg, according to the Linus Pauling Institute. Olive oil also provides some vitamin K, and can serve as a healthier alternative to butter in cooking.
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