Vitamin K is essential for blood clotting and bone health. Every day, men should get 120 mcg of vitamin K and women should take in 90 mcg, though people taking certain blood-thinning medications must control their intake of vitamin K to avoid excessive bleeding. Only one in four people in the United States consume adequate vitamin K daily, according to the Harvard School of Public Health.
Green Leafy Vegetables
Green leafy vegetables are a significant dietary source of vitamin K, according to the Linus Pauling Institute at Oregon State University. One cup of raw kale, for example, contains 547 mcg of vitamin K, whereas the same amount of raw Swiss chard contains 299 mcg. Parsley is another food high in vitamin K, containing 246 mcg per 1/4 cup, and 1 cup of cooked broccoli contains 220 mcg of vitamin K. Other greens rich in vitamin K include raw spinach, leaf lettuce, collard greens, turnip greens, mustard greens and watercress.
Oils
Several types of cooking oils contain vitamin K. One tbsp. of olive oil contains 8.1 mcg of vitamin K. One tbsp. of soybean oil contains 25 mcg of vitamin K, and 1 tbsp. of canola oil contains 16.6 mcg of vitamin K. Mayonnaise is another vitamin K-containing food --- a 1 tbsp. serving contains 3.7 mcg of this vitamin, the Linus Pauling Institute reports.
Other Foods
In addition to leafy greens, green beans, asparagus, Brussels sprouts, cabbage, kelp, cauliflower, tomatoes, carrots, bell peppers, squash and fruits like cranberries, papaya, pear and strawberries contain a good amount of vitamin K. Spices such as thyme, basil, oregano, cayenne pepper, cloves and black pepper are also good or excellent sources of vitamin K, according to the World's Healthiest Foods. Fermented and aged foods, such as soybean products and cheeses, also contribute significant amounts of dietary vitamin K. Meats, dairy products and fortified cereals also contain vitamin K, according to the National Library of Medicine.
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