Produce With Vitamin K

Only 1 in 4 Americans gets the recommended vitamin K from food, according to the Harvard University School of Public Health. Adult women need 90 mcg per day and men need 120 mcg per day. Your body uses vitamin K for blood clotting, cell growth and building strong bones. Many types of produce are good sources of this vitamin.

Dark Green Leafy Vegetables

The best sources for vitamin K are the dark green leafy vegetables. Those rich in vitamin K include kale, collard greens, spinach, turnip greens, beet greens, dandelion greens and mustard greens. One cup of any of these greens contains more than your daily recommended intake of vitamin K.

Other Vegetables

One cup of cooked brussels sprouts, cooked broccoli, scallions, butterhead lettuce, parsley, cooked cabbage or asparagus, or a head of iceberg lettuce will also meet your daily needs for vitamin K. Other vegetables that provide at least half of your recommended vitamin K include 1 cup of raw broccoli, cooked okra, green leaf lettuce or cooked frozen black-eyed peas.

Fruits

Fruits do not contain as much vitamin K as vegetables. However, 1 cup of stewed prunes provides 64.7 mcg, 1 cup of cooked frozen rhubarb with sugar provides 50.6 mcg, 1 cup of frozen sweetened blueberries provides 40.7 mcg and a medium kiwifruit provides 30.6 mcg of vitamin K.

Considerations

People on warfarin need to keep their vitamin K intake constant and limit the amount of foods high in vitamin K that they consume. Some medications, including orlistat, phenytoin and antibiotics, reduce the amount of vitamin K that is absorbed. If you take these medications, you may need to increase your intake of vitamin K. The same is true if you take large doses of vitamins A or E.