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Natural Sources of Vitamin K

by
author image Crystal Welch
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
Natural Sources of Vitamin K
Natural sources of Vitamin K Photo Credit pasta and salads image by Dumitrescu Ciprian from <a href='http://www.fotolia.com'>Fotolia.com</a>

Natural sources of Vitamin K are needed in order to receive the blood-clotting properties that the vitamin provides. Blood would not clot without the fat-soluble vitamin according to the National Institutes of Health. Eating a well-balanced diet is the best way to get the proper amount of the needed vitamin.

Spices

Some of the best natural sources of Vitamin K are found in spices report the experts at Nutrition Data. The highest amount is found in basil. A 1-oz. serving of dried basil contains 480 mg of the nutrient. This same serving size will supply you with 600 percent (not a misprint) of your daily recommended allotment of Vitamin K. Other spices that contain rich amounts of the vitamin include sage, thyme, parsley, coriander (also known as cilantro), marjoram, oregano and celery flakes.

Vegetables

Vitamin K occurs naturally in a wide range of greens, otherwise known as dark green leafy vegetables. Included in this category are chard, kale, collard greens, mustard greens, cress, spinach, turnip greens, green leaf lettuce, red leaf lettuce, chicory greens, radicchio, watercress, endive, beet greens and lambsquarters. The richest raw source is found in Swiss chard. According to Nutrition Data, a 1 cup serving size of this vegetable contains 299 micrograms, and/or 374-percent of your daily recommended allotment of the vitamin.

Cabbage, cauliflower, broccoli and Brussel sprouts contain rich amounts of Vitamin K. One cup of Brussels sprouts contains 156 micrograms of the vitamin. This same serving size will supply you with 195 percent of your daily recommended allotment.

Fruits

If you enjoy fruit, you can get your fill of Vitamin K. Dried plums (otherwise known as prunes) contain the largest amount. One cup of pitted dried plums contains 104 micrograms of the nutrient. This will supply you with 129 percent of your daily recommended allotment of Vitamin K. Other fruits high in the nutrient include stewed prunes, kiwi fruit, rhubarb, avocados, boysenberries, blueberries, pomegranates, plums and dried peaches. All varieties of figs, including fresh, canned, stewed and dried are natural sources of Vitamin K.

Legumes

Otherwise known as beans, a variety of these food are natural sources of Vitamin K. Foods made with soybeans contain the highest level of the nutrient. Roasted soybeans can be enjoyed as a healthy snack since they contain rich amounts of the vitamin according to Nutrition Data. A 1 cup serving of roasted soybeans contains 87 micrograms of the nutrient. This will supply you with 108 percent of your daily recommended allotment of Vitamin K. Other soy products include miso, raw soy beans, soy flour and tofu.

Other legumes that contain respectable amounts of Vitamin K include bean varieties, such as kidney, garbanzos, fava beans, mung, black, great northern, lima, pinto, white, pink and split peas.

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