Foods With Vitamin K & Health Benefits

Vitamin K is needed for proper growth and health functioning. You only need small amounts of this vitamin in order for your body to function properly. Vitamin K is needed for "normal clotting of your blood" cites the Mayo Clinic. Eating a well-balanced diet will probably give you the amount of vitamin K you need. There are a variety of foods rich in vitamin K that you can enjoy.

Dark, Leafy Greens

According to the American Heart Association, dark leafy greens provide a variety of beneficial antioxidants (such as vitamin K) that can help you maintain a healthy cardiovascular system. These greens contain sufficient amounts of soluble fiber which has been shown to assist in removing harmful cholesterol from your body. The fiber is also a natural appetite suppressant, which aids in weight management cites the United States Department of Agriculture.
Kale is a rich soucre of vitamin K cites the USDA. The fresh variety contains an impressive amount at 817 mcg per serving. A serving, according to the USDA, is one cup raw or cooked. Frozen versions of kale contain larger amounts of vitamin K cites NutritionData.com. A one-cup serving of frozen, cooked kale will provide you with 890 mcg of vitamin K. Another health benefit provided by kale is found in its strong anti-inflammatory properties cites the USDA. Kale is rated at 257 on the inflammation factor (IF), with the typical IF targeted amount at least 50 per day. The higher the number, the more pronounced the anti-inflammatory effect cites the USDA. Kale is also low in cholesterol and saturated fats. It is high in the antioxidants vitamins A, C and B6. Kale is a very good source of essential vitamins and minerals such as riboflavin, folate, iron, thiamin, calcium, potassium, manganese and phosphorus.
Swiss chard is another dark, leafy green loaded with vitamin K cites the USDA. A one-cup serving size of this vegetable can provide you with 300 mcg of the vitamin. By eating this amount of Swiss chard, you can consume an impressive 374 percent of your daily recommended nutritional allotment of vitamin K. Chard is rich in vitamin E, in addition to the nutrients found in kale.
Dandelion greens, mustard greens, spinach, beet greens, collard greens, red leaf lettuce and garden cress are other vegetables found in the dark, leafy green category. They are all rich in vitamin K cites the USDA.

Spices and Herbs

In addition to eating your greens, you can get your vitamin K from a variety of spices and herbs. These spices contain large amounts of omega-3 fatty acids, which can improve your blood circulation cites the American Heart Association.
The fresh versions offer the greatest nutrition cites NutritionData.com. According to the nutritional website, basil contains the highest level of vitamin K out of all spices and herbs. A one-tablespoon of dried basil will supply you with 1,715 mcg of the vitamin. This amounts to 96 percent of your daily recommended allotment according to the USDA.
Other vitamin K-rich spices and herbs include sage, thyme, parsley, coriander, marjoram, oregano and amaranth leaves.

Nuts and Seeds

You can obtain vitamin K by eating a variety of nuts and seeds, according to the USDA. Included in this category are what the American Heart Association consider "heart healthy" foods. These nuts and seeds contain unsaturated fats that can lower your harmful cholesterol level.
Cashews, pine nuts, sunflower seeds, flax seeds, pistachios, pumpkin seeds, almonds and hazelnuts all contain noticeable amounts of Vitamin K, according to NutritionData.com. A serving size of each food is one-ounce or one palm full. You can obtain the benefits of vitamin K by eating the whole nut or seed, eating the grounded version or eating the nut butters made from the whole foods.