Vitamin K is an important nutrient that aids in proper blood clotting and maintaining healthy bones. Bacteria present in your intestines help make vitamin K in your body, but you can also find it in many dietary sources. Adult males require 120 micrograms of vitamin K per day, while adult females require 90 micrograms per day, according to the University of Maryland Medical Center. You can meet your requirements by boosting your intake of vitamin K-rich foods.
Vegetables with High Vitamin K
Dark, leafy greens, including kale, turnip greens, collards, spinach, Swiss chard, mustard greens, and parsley are rich sources of vitamin K,. The National Institutes of Health states that consuming these greens on a regular basis can supply your body with greater than or equal to 200 percent of your daily required intake. You can boost your intake of these greens by including them in salads, sandwiches, and stir fries.
Vegetables with Moderate Vitamin K
You can find moderate amounts of vitamin K in many other leafy greens and vegetables. These specific sources can supply your body with 60 to 199 percent of your daily required intake for vitamin K, according to the National Institutes of Health. Good choices include brussels sprouts, green leaf lettuce, broccoli, endive and romaine lettuce.
Vegetable Oils
Adding vegetable oils to your baked goods, cooked dishes, or salads can help increase your intake of vitamin K. According to the Linus Pauling Institute, 1 tbsp. of canola oil contains 16.6 micrograms of vitamin K. You can also try olive oil, soybean oil, cottonseed oil and canola oil.
Other Good Sources
Smaller amounts of vitamin K can be found in foods such as beef liver, and mayonnaise. Vitamin K is also added to olestra-containing foods. Olestra is a substance added to some foods to decrease absorption from fats and fat-soluble vitamins. You can check nutritional labels on food packaging to see if olestra is included in the ingredients.
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