Vitamin K plays an important role in healthy blood clotting, according to Oregon State University's Linus Pauling Institute. If you have a vitamin K deficiency, you may develop bleeding problems such as bruising, nosebleeds, bleeding gums, or blood in the urine or stool. Vitamin K deficiency is rare in adults because the vitamin is abundant in the food supply.
Leafy Greens
Choose lots of leafy greens at the market if you are looking to boost your intake of vitamin K, according to the Linus Pauling Institute. A cup of chopped kale delivers 547 mcg of vitamin K, while the same amount of Swiss chard contains 299 mcg. Other sources in this category include raw parsley, spinach, cabbage, lettuce and watercress.
Fats
Some vegetable oils also provide healthy amounts of vitamin K. But avoid oils that have been hydrogenated because your body may not be able to absorb the vitamin as well as it can from natural oils, according to the Linus Pauling Institute. Hydrogenated oils are commonly used in processed foods, so check the ingredients list. A tablespoon of soybean oil contains 25 mcg of vitamin K, while the same amount of canola oil contains 16.6 mcg. Other sources include olive oil and mayonnaise.
Other Sources
Broccoli, cauliflower, soybeans, cereals and other vegetables all contain healthy amounts of vitamin K, according to MedlinePlus. The healthy bacteria that live in the large intestine manufacture vitamin K and are an important source of the vitamin. Vitamin K supplements are also available.
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