With its roots in the German word "Koagulationsvitamin," it's not surprising that phylloquinone, or vitamin K, plays an important role in helping blood to clot properly. Vitamin K also supports bone density, which reduces your risk of osteoporosis and fractures. Most people maintain adequate vitamin K in their systems through proper diet and because bacteria in their intestines produce phylloquinone. But if poor food choices or illness deplete your stores, it's helpful to know which foods are highest in vitamin K.
Deficiency Risks
Taking antibiotics or blood-thinning medications may deplete your vitamin K stores, the University of Maryland Medical Center reports. Liver disease, disorders which interfere with nutrient absorption and serious burns can also trigger a vitamin K deficiency. Inadequate phylloquinone puts you at risk for excessive bleeding and for brittle bones.
Recommended Amounts
Oregon State University's Linus Pauling Institute notes that infants need only trace amounts of vitamin K, which they usually get from breast milk. After 12 months, children need about 30 micrograms daily of the nutrient, which increases to 75 during adolescence. Adult women need an estimated 90 micrograms of vitamin K each day. Men should take in about 120 micrograms of the nutrient daily.
Vegetables
Green vegetables form the powerhouse group of phylloquinone suppliers. The pigment chlorophyll, which creates the green color, contains vitamin K. Kale, collard and spinach top the list, providing more than 1,000 micrograms of the nutrient per cup, according to the U.S. Department of Agriculture's National Nutrient Database. Other green vegetables supply at least the minimum recommended amount of vitamin K; these include turnip greens, mustard greens, beet greens, dandelion greens, Brussels sprouts, iceberg lettuce, parsley, asparagus and broccoli. Other vegetables supplying at least half of the daily recommended value of phylloquinone include rhubarb, watercress, cucumber and okra.
Other Foods
The University of Maryland Medical Center recommends beef liver and green tea for additional boosts of vitamin K, while the Pauling Institute points out that heart-healthy olive, canola and soybean oils also provide phylloquinone. Don't overlook prepared foods like deli cole slaw, spinach noodles or sauerkraut, which all come from green vegetables and contain high amounts of vitamin K. Black-eyed peas, split peas, blueberries, raspberries, winter squash, tuna fish, onions, carrots, tomatoes, nuts, plums, green peppers, pickles, turkey, grapes and cauliflower supply at least 10 percent of the minimum recommended intake of the vitamin.
Preparation
While cooking destroys or reduces nutrients like vitamin C, it won't affect vitamin K. Opinions vary on whether freezing destroys vitamin K. Freezing may wipe out phylloquinone benefits, the University of Maryland Medical Center warns, but the USDA lists frozen kale as the food highest in vitamin K. Read labels of frozen foods carefully if you are trying to boost your K levels. Otherwise, prepare cooking greens or salads from fresh produce or unfrozen meat whenever possible.
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