Vitamin K aids in the prevention of hemorrhaging and internal bleeding. This essential vitamin helps your blood clot normally and plays a role in bone health. Your body can supply some of its own vitamin K from natural bacteria in your intestines, but not in adequate amounts. Most of the vitamin K your body requires comes from vegetables, especially green vegetables such as spinach. The USDA also notes that most fruits are not adequate sources of vitamin K, with the exception of some berries, green fruits and prunes. Speak to your doctor if you take blood thinners such as Warfarin because vitamin K can interact with these medications.
Blackberries
Blackberries are a nutritious treat with plenty of flavor. They are a group of small fruits often referred to as caneberries because they grow on canes like raspberries and Marionberries. These small fruits have a solid center and provide a rich source of many nutrients including vitamin C, folic acid, manganese and fiber. Blackberries also contain good sources of vitamin K with 1 cup of fresh blackberries containing 28.5 mcg. They contain no sodium, saturated fats or cholesterol.
Brussels Sprouts
Brussels sprouts belong to the cabbage family and come in such varieties as Valiant, Rubine and Jade Cross. They contain rich amounts of many nutrients including vitamins A and C; folate, manganese and dietary fiber. They also offer high amounts of vitamin K. One cup of raw Brussels sprouts contains 155.8 mcg and 1 cup of cooked Brussels sprouts contains 218.8 mcg of vitamin K.
Kiwi Fruits
Kiwi fruits can range from small to medium in size and have a tangy-sweet flavor. These brown, fuzzy skinned fruits have a bright green inside with tiny black seeds. They pack a powerful array of nutrients in a small package including vitamin C, potassium, copper, magnesium and dietary fiber. Kiwi fruits contain a moderate amount of vitamin K, with a medium, skinless kiwi offering 30.6 mcg of Vitamin K.
Spinach
Spinach is one of the highest food source for vitamin K. This green, leafy vegetable comes in such varieties as smooth leaf, savoy and semi-savoy. Spinach contains exceptional amounts of many nutrients including vitamins A and C; manganese, folate, magnesium and iron. The vitamin K content of spinach includes 1 cup of raw spinach with 144.9 mcg, 1 oz. of frozen spinach with 118.9 mcg and 1 cup of cooked spinach with 888.5 mcg. Spinach has green, crisp leaves and a sweet flavor.
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