Vitamin K, also known as phylloquinone, is a vital, fat-soluble vitamin that helps blood clot following injury or trauma. Health professionals with the University of Maryland Medical Center recommend that adult men and women consume 120mcg and 90mcg of vitamin K, respectively, each day. People interested in boosting their vitamin K intake should be aware of the common sources of this nutrient.
Soybean, Canola or Olive Oil
Small amounts of soybean, canola or olive oil provide a good source of vitamin K. Just 1 tbsp. of soybean oil contains 25mcg of vitamin K, according to the Linus Pauling Institute at Oregon State University. Even mayonnaise, which is typically made of soybean oil, can be a healthy source of vitamin K when used in moderation. People who want to increase their vitamin K intake should consider cooking with these oils rather than butter or margarine.
Green, Leafy Vegetables
Green, leafy vegetables provide a number of beneficial vitamins and nutrients, including vitamin K. One cup of cooked spinach can contain nearly 900mcg of vitamin K, the U.S. Department of Agriculture reports. Additional vegetable sources of vitamin K include lettuce, kale, collards, turnip greens, Brussels sprouts, broccoli, endive and asparagus. Cooking any of these vegetables in a small amount of soybean, canola or olive oil can provide even more vitamin K.
Nutritional Supplements
Nutritional supplements may contain at least one of the three forms of vitamin K: vitamin K1, K2 and K2. Vitamin K supplements are especially beneficial for people who have vitamin K deficiency, a condition in which the body is unable to absorb vitamin K from digested food products. Though vitamin K supplements are typically taken orally as a tablet or capsule, a doctor may also administer an injection containing this vitamin. People should talk with a doctor before beginning treatment with a vitamin K nutritional supplement.
Gastrointestinal Bacteria
Healthy, normally occurring bacteria that are found in the intestine can produce vitamin K, the Linus Pauling Institute reports. Though this natural source of vitamin K is beneficial, people still need to ingest foods rich in vitamin K in order to maintain healthy levels of this nutrient in the body.
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