A fat-soluble vitamin, vitamin K is stored in your liver and fat tissue. It is responsible for helping blood clot, or coagulate, and the "K" comes from its German name Koagulationsvitamin. The vitamin is also essential to bone health, preventing fractures and osteoporosis. Bacteria in your gastrointestinal tract produce vitamin K, but high amounts are also available in a variety of healthy foods.
Leafy Greens
Leafy green vegetables are an excellent source of vitamin K. Measured in micrograms, 1 cup of cooked broccoli has 220 mcg, 1 cup of raw kale has 547 mcg, 1 cup of raw spinach has 145 mcg, 1 cup of raw green leaf lettuce has 62.5 mcg, 1 cup of raw Swiss chard has 299 mcg, 1 cup of raw watercress has 85 mcg and 1/4 cup of raw parsley has 246 mcg. The chlorophyll which give these greens their grass-like color provides the vitamin K.
Vegetable Oils
Vegetable oils also provide vitamin K. One tablespoon of olive oil contains 8.1 mcg, 1 tbsp. of soybean oil has 25 mcg, 1 tbsp. of canola oil has 16.6 mcg and 1 tbsp. of mayonnaise has 3.7 mcg of vitamin K. The absorption and health effects of the vitamin K in vegetable oils may be diminished by hydrogenation, so avoid frequently eating foods containing hydrogenated oils, or trans fats.
Adequate Intake
The Food and Nutrition Board of the Institute of Medicine has recommended levels for the adequate intake of vitamin K: For individuals 0 to 6 months: 2.0 mcg, 7 to 12 months: 2.5 mcg, 1 to 3 years: 30 mcg, 4 to 8 years: 55 mcg, 9 to 13 years: 60 mcg, 14 to 18 years: 75 mcg and 19 years and older: 120 mcg for males and 90 mcg for females. Pregnant and breast-feeding women require 90 mcg per day.
Food Suggestions
To reach your daily adequate intake of vitamin K, you can experiment by making a salad with a variety of raw leafy greens including kale, collard greens and Swiss chard. Finely chop the greens and mix them with a dressing made of olive oil and lemon or vinegar. In addition to giving you a high dose of vitamin K, you will get fiber, vitamin A, vitamin E and heart-healthy monounsaturated fats from this leafy green salad. You can also lightly steam the leafy greens and drizzle them with some garlic-infused olive oil for a vegetarian side-dish high in vitamin K.
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