As an adult, your body requires between 90 and 120 mcg of vitamin K daily, according to the University of Maryland Medical Center. Maintaining proper blood levels of vitamin K helps regulate cell growth, keeps your bones healthy and ensures your blood clots normally. If you need to increase your daily intake of this nutrient, consider adding some vitamin K-rich vegetables to your diet.
Green, Leafy Vegetables
Green, leafy vegetables are the richest food source of vitamin K. Such vegetables include kale, collards, spinach, parsley and turnip, beet, dandelion and mustard greens. The United States Department of Agriculture reports that just 1 cup of cooked kale provides nearly 1,100 mcg of vitamin K -- approximately 10 times the recommended daily dose of this nutrient. A 1-cup serving of cooked, frozen collards or spinach also provides over 1,000 mcg of vitamin K. You can boost your vitamin K intake by making small changes in your diet such as using spinach rather than iceberg lettuce as a sandwich topping or salad base.
Brussels Sprouts
Though Brussels sprouts often get a bad rap -- especially with children -- these tiny cabbages are a great source of vitamin K. In fact, 1 cup of cooked Brussels sprouts provides 220 mcg of vitamin K. If you find this vegetable bland or boring, consider cooking Brussels sprouts with a flavorful herb such as garlic. Learning how to cook Brussels sprouts properly -- to avoid a mushy mess -- can help make this vegetable a tasty addition to any meal.
Broccoli
A single 1-cup serving of broccoli provides approximately half of the recommended daily intake of vitamin K for adults. Though broccoli is certainly delicious on its own, consider adding broccoli to your favorite salad or casserole to help increase your intake of vitamin K.
Asparagus
Asparagus is another vegetable that is a good source of vitamin K. Consuming a cup of cooked asparagus provides your body with approximately 144 mcg of vitamin K. Asparagus is an excellent side dish to beef, chicken or fish; you can even enjoy it at breakfast as an addition to an omelet or scrambled eggs.
Additional Dietary Sources
Additional vegetables that may help increase your intake of vitamin K include okra, endive, peas, cabbage, lettuce, cucumber, celery, rhubarb, pumpkin, carrot juice and scallions. If you're craving something sweet, consider snacking on vitamin-K rich fruits such as blueberries, blackberries, dried plums, grapes and kiwifruit. Beans, including black-eyed peas and chickpeas, are also a good source of vitamin K.
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