List Of Vitamin K Content In Foods

Vitamin K contributes four of the 13 proteins that are essential for blood clotting. As such, those who are deficient in this vitamin tend to bruise and bleed easily, though it should be noted that true vitamin K deficiency is rare. Vitamin K has also been shown to play a key role in building healthy bones, and clinical research published by the Nurses' Health Study indicates that it can help prevent hip fracture.

Kale

Green leafy vegetables are the richest sources of vitamin K, and there are none richer than kale. This vegetable is no one-trick pony--in addition to vitamin K, it's also loaded with calcium, lutein, iron and vitamins A and C. Of course, it's also a great source of fiber. In her book "Healthy Eating to Combat Diseases," Sandra Tay cites research showing that phytochemicals and flavonoids found in kale can protect our arteries and guard against cancer and diabetes. Kale can be sautéed or eaten raw, sprinkled with garlic and drizzled in olive oil. One cup of kale contains 1,327 percent of the recommended daily allowance of vitamin K.

Collard Greens

Collard greens are also rich in vitamin K, with 1 cup offering 880 percent of the recommended daily allowance. This vegetable also contains generous amounts of manganese, folate, fiber, tryptophan and potassium, in addition to vitamins A and C. Trim the roots and separate the leaves before washing, and be sure to remove accumulated dirt and soil. Cooked collard greens can be served with olive oil and lemon juice. Steamed collard greens can be served with beans and rice, or used as a filling for sushi vegetable rolls.

Spinach

Spinach bears a wealth of vitamin K. In addition, spinach contains nutrients such as vitamin A, folate, manganese, magnesium, iron, vitamin C and tryptophan. A report published by researchers M. P Longnecker, P.A. Newcomb and R. Mittendorf in 1997 showed that spinach intake may serve to reduce the risk of breast cancer. When preparing spinach, be careful to wash the leaves and stems thoroughly, as they tend to accumulate grit and soil. Spinach may be sautéed, steamed, boiled or eaten raw. A word of caution: Spinach is rich in substances known as purines. If you're susceptible to purine-related problems, excessive spinach consumption can lead to conditions such as gout and kidney stones. A cup of spinach contains 1,110 percent of the recommended daily allowance of vitamin K.