People told to eat plenty of orange and red produce may overlook pumpkins. That's a shame, because pumpkins provide fiber, potassium and vitamin A. Pumpkins are also a good source of vitamin K, especially the canned variety. While serious vitamin K deficiency is rare, people with conditions that affect the absorption of nutrients may not get enough of the nutrient, and need to boost their dietary and supplement intake. Blood thinners and serious burns also make it more difficult to absorb vitamin K.
Canned Pumpkin
Canned pumpkin offers more vitamin K than from-scratch cooked pumpkin, according to the U.S. Department of Agriculture's National Nutrient Database. A 1-cup serving of canned pumpkin contributes 39.2 mcg of vitamin K. For children, the canned pumpkin serving represents an average of 70 percent of the recommended daily value of vitamin K. Adult woman receive 43 percent DV of vitamin K from the serving, while adult men obtain 32 percent DV.
Whole Pumpkin
The cooked pulp of whole pumpkins contributes one-fifth the amount of vitamin K as canned pumpkin. For children, a 1-cup serving of boiled pumpkin offers an average of 3.5 percent of the DV for vitamin K, while adults receive an average of about 2 percent DV from boiled pumpkin.
Importance of Vitamin K
Vitamin K's most important roles are to help your blood clot properly and to promote bone health, notes researchers at the University of Maryland Medical Center. Deficiencies in the nutrient lead to nosebleeds or bleeding gums, as well as the risk of internal hemorrhage. Because you need vitamin K in order for your bones to absorb calcium, a deficiency in vitamin K may lead to osteoporosis. Greater intake of vitamin K, on the other hand, are linked to greater bone density, especially in older women.
Tips
Use canned pumpkin in soups and baked goods such as pies, muffins, cookies and granola bars. Cooking does not destroy vitamin K, but freezing may. If you are trying to up your vitamin K content, this is one time in which freezing your excess soup or muffins isn't a good idea.
Other K-Rich Foods
Green tea and liver are also good sources of vitamin K, according to UMMC. Green vegetables also boast high K content. Among the best vegetable choices for upping your vitamin K intake are dark green lettuce and dark green cooking greens such as kale, turnip greens and spinach. Broccoli, asparagus and cabbage also contain good amounts of the nutrient. Because freezing depletes vitamin K, use fresh or canned produce whenever possible.
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