List Of Foods Involving Vitamin K

Vitamin K is a fat-soluble vitamin that is stored in the fatty tissues and liver, and is most known for its ability to help the blood clot. It also plays an important role in bone and heart health. In the diet, it can be found primarily in foods that contain chlorophyll, such as plants. Certain medications, such as blood thinners, may not function properly when consumed with foods that contain vitamin K, so patients on these medications should discuss their vitamin K intake with their doctor. The adequate intake level for adults is 90 to 120 mcg per day.

Leafy green vegetables

Foods highest in vitamin K are leafy green vegetables including kale, spinach, mustard greens, turnip greens, Swiss chard, romaine lettuce and cabbage. These all contain high amounts of chlorophyll which not only give them their green color but provide an excellent source of vitamin K. One cup of boiled kale provides approximately 1,062 mcg of vitamin K, meeting over 1,300 percent of the average adult's daily vitamin K needs, notes The World's Healthiest Foods.

Other Vegetables

While leafy green vegetables do contain some of the highest amounts of vitamin K, other vegetables such as broccoli, cauliflower, asparagus, green beans, celery, Brussels sprouts, tomatoes, carrots, peas, bell peppers and squash all contain anywhere from 5 to 218 mcg per cup. A 1-cup serving of Brussels sprouts provides about 299 mcg of vitamin K, meeting over 250 percent of an adult's daily needs, says the USDA's National Nutrient Database.

Herbs and Spices

Herbs and spices contain high amounts of vitamin K in smaller serving sizes and can add a wide variety of flavors to meals. Just 10 sprigs of fresh parsley can add an additional 164 mcg of vitamin K to a meal, according to the USDA. Other herbs and spices high in vitamin K include dried basil, thyme, oregano and cloves as well as black and cayenne pepper.

Fruits

Fruits can also be a healthy source of vitamin K in the diet. Fruits highest in vitamin K include pears, strawberries, papaya, kiwi, blueberries, blackberries and grapes. A serving of these fruits can provide roughly 3 to 31 mcg of vitamin K, notes The World's Healthiest Foods.