Vitamin K comes in three forms: K1, K2 and K3. Vitamin K1, also known as phytonadion, occurs naturally in many food sources. Vitamin K2, or menaquinone-n, is created in the body by naturally occurring bacteria that inhabit the intestines. A man-made synthetic vitamin, K3, or menadione, is sometimes prescribed for livestock who aren't getting enough vitamin K from dietary sources. Because Vitamin K is a blood-clotting agent, individuals who are taking warfarin to decrease blood clots may wish to avoid foods that are high in this nutrient.
Leafy Greens
Kale, spinach and cabbage are great sources of fiber and nutrients that are especially rich in vitamin K. Kale is a vitamin K powerhouse. A cup of this green leafy vegetable contains a whopping 547 mcg of vitamin K -- more than six times the daily intake for adult females. Fortunately, no known toxic effects result from high phytonadion intake, according to the George Mateljan Foundation. Other leafy greens known to be high in vitamin K include collard greens, mustard greens, chard and Brussels sprouts.
Cooking Oils
A number of cooking oils are good sources of Vitamin K, according to the Linus Pauling Institute. A tablespoon of olive oil clocks in at 8.1 mcg. Canola oil provides twice that concentration at 16.6 mcg per tablespoon, and soybean oil beats them all with a dose of 25 mcg per tablespoon. As an added benefit, those who increase their vitamin K intake by replacing saturated fats, such as butter and cheese with monounsaturated fats like olive or canola oil, are simultaneously decreasing their risk of cardiovascular disease.
Herbs and Spices
Getting the recommended amount of daily vitamin K in your diet may be as simple reaching for your spice cabinet. A number of popularly used seasonings are high in vitamin K. Just 2 teaspoons of dried ground basil, the herb that infuses a vast array of Italian dishes with its distinctive aroma, provides 48 mcg or 60 percent of the daily recommended value of vitamin K. Thyme is neck and neck with basil, providing an equal 48 mcg per 2 teaspoons. Oregano supplies about half the concentration of basil and thyme, at 18.65 mcg, or 23.3 percent of the daily value. The George Mateljan Foundation has deemed all three of these seasonings excellent sources of vitamin K.
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