Vitamin K, also known as phylloquinone, is a fat-soluble micronutrient found in varying concentrations in a wide array of foods. Your body requires vitamin K to aid in the production of proteins called coagulation factors, which form blood clots to halt bleeding. The Institute of Medicine recommends a daily vitamin K intake of 120 micrograms for men and 90 micrograms for women. You have many vitamin K-rich vegetables and other plant-derived foods to choose from to ensure adequate dietary intake of this important nutrient.
Leafy Vegetables
Leafy vegetables are among the most vitamin K-rich foods. Well known as a good source of iron, spinach also contains a high concentration of vitamin K. A 1 cup serving of raw spinach provides you with roughly 145 micrograms of vitamin K. Cooked spinach contains 890 to 990 micrograms of vitamin K per cup. Kale is another excellent source of vitamin K, with more than 1,000 micrograms per cup. Raw lettuce, including iceberg, Romaine, Boston, butter and Bibb varieties, contains approximately 60 to 70 micrograms of vitamin K per cup.
Greens
Mustard, turnip, beet, dandelion and collard greens are excellent sources of vitamin K to include in your nutrition plan. A 1 cup serving of cooked collard greens contains more than 800 micrograms of vitamin K. Similar servings of turnip, beet, dandelion and mustard greens provide you with 420 to 580 micrograms of vitamin K. Chopped greens added to stews, soups, casseroles and salads can significantly increase your vitamin K intake.
Broccoli, Brussels Sprouts and Cabbage
Broccoli, Brussels sprouts and cabbage are cruciferous vegetables from the Brassicaceae plant family. These vegetables are rich in fiber and several micronutrients, including vitamin K. Brussels sprouts provide you with roughly 220 to 300 micrograms of vitamin K per cup. A cup of cooked broccoli contains 160 to 220 micrograms of vitamin K and cooked, green cabbage, 160 micrograms. Include these vegetables as flavorful side dishes in your meals or add them to soups or stews to increase your vitamin K intake.
Asparagus and Okra
Asparagus and okra are good choices to include in your meal plans to help ensure adequate vitamin K intake. A cup of asparagus provides approximately 145 micrograms of vitamin K and a similar serving of okra contains roughly 65 to 90 micrograms.
Fruit
Including certain types of vitamin K-rich fruit in your diet can help you meet the recommended intake for this micronutrient. Prunes contain approximately 65 micrograms of vitamin K per cup and have the added benefit of helping keep your bowels movements regular. Blueberries are also a good source of vitamin K, with roughly 45 micrograms per 1-cup serving. Blackberries provide you with nearly 30 micrograms of vitamin K per cup. A medium kiwi also contains approximately 30 micrograms of vitamin K.
References
- Institute of Medicine of the National Academies, Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals
- USDA National Nutrient Database for Standard Reference, Release 23: Vitamin K (Phylloquinone) (mcg) Content of Selected Foods per Common Measure
- Oregon State University Linus Pauling Institute: Vitamin K
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