High Vitamin K Foods In The Diet

Vitamin K is needed in the body for blood clotting and also may help maintain healthy bones in the elderly. While some vitamin K is created in the digestive tract, you must also obtain it from your diet. It is found in large amounts in foods such as green leafy vegetables, some nuts and beans, grains, and fruit.

Vegetables

Vitamin K is generally found in leafy greens. Among these, kale has the highest content, with 1146.6 micrograms in 1 cup. Other greens high in vitamin K include collards, spinach, turnip greens and mustard greens. Apart from leafy greens, vitamin K is found in smaller amounts in iceberg lettuce, broccoli, cabbage and celery. These foods are nutritious not only due to their vitamin K content, but also due to the other vitamins, minerals and fiber they contain.

Nuts, Beans and Oils

While not as high in vitamin K as leafy greens, some nuts and beans do contain a considerable amount. One cup of soybeans, for example, contains 33 micrograms, and 1 cup of green snap beans contains 17.1 micrograms. Similarly, 1 tablespoon of canola oil contains 17.1 micrograms and 1 ounce of pine nuts contains 15.3 micrograms. Nuts and beans also contain protein and fiber, and canola oil is rich in monounsaturated fat.

Grains

Grains enriched with vitamin K often contain a large amount of this nutrient. For example, 1 cup of enriched noodles made with egg and spinach contains 161.8 micrograms of vitamin K. Those that are not enriched do not contain as large an amount; one cup of Chinese chow mein noodles contains only 3 micrograms. Grains are also an important source of fiber and B vitamins in the diet, along with energy.

Fruit

Dried plums, or prunes, contain a considerable amount of vitamin K, with 64.7 micrograms in 1 cup. Canned and fresh plums are not as high, with only 4.2 micrograms in 1 raw plum. Other fruits that contain a fair amount of vitamin K are blueberries, with 40.7 micrograms in 1 cup frozen sweetened blueberries, and kiwi, with 30.6 micrograms in 1 medium fruit. Fruit is a good source of fiber and other vitamins and minerals as well.