Stored in both the liver and fat within the body, vitamin K is utilized to promote blood clotting and maintain a healthy skeletal system, according to the University of Maryland Medical Center. While vitamin K deficiencies are rare, illnesses such as gallbladder disease, celiac or Crohn's disease or liver disease can deplete vitamin K levels. Fortunately, there are good sources of vitamin K in the foods we eat.
Leafy Green Vegetables
The Linus Pauling Institute points to leafy green vegetables, including kale, Swiss chard and spinach as a good source of vitamin K. The chlorophyll, which gives these vegetables their green color, is the substance that also provides vitamin K, according to the University of Maryland Medical Center. A single cup of raw kale contains over 500 mcg of Vitamin K, over five times the required daily amount for the average adult. Swiss chard provides around 300 mcg and spinach 145 mcg per cup. While parsley is usually considered a garnish, it is also a good source of vitamin K with approximately 250 mcg of the vitamin per 1/4 cup. Other leafy green vegetables with vitamin K include turnip, collard and mustard greens, endive, green leaf lettuce and Romaine lettuce.
Other Vegetables
Cabbage, Brussels sprouts, asparagus and broccoli are among the other vegetables that provide significant amounts of vitamin K, states the World's Healthiest Food website. One cup of steamed broccoli or Brussels sprouts offers over twice the normal daily requirement, while 1 cup of cabbage or asparagus fulfills 100 percent of what an average person needs in a day. Avocados, celery, green beans, peas, squash and soybeans can also help to supplement vitamin K in the diet.
Other Sources
While less than the amounts that green vegetables offer, certain other foods can still provide significant amounts of vitamin K. These include fruits, such as pears, papaya, strawberries and cranberries. Pumpkin seeds contain over 20 percent of the vitamin K needed per 1/4 cup. Cow's milk also has some vitamin K, delivering over 10 percent of the required daily amount per cup.
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