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Foods Rich in Vitamin K
Vitamin K is an important vitamin for blood coagulation and bone development. It is also a vitamin that aids in reducing osteoporosis, hardened arteries, and potential birth defects. Vitamin K is mostly found in most dark, leafy greens as well as some dairy products such as yogurt. Vitamin K can easily be incorporated in to your daily life whether breakfast, lunch, or dinner.
Because Vitamin K is so easy to add to your diet, Vitamin K deficiency is rare, however, it is very important that you get enough Vitamin K in your diet so you reduce the risk of hemorrhaging and have healthy bones.
|Food||Serving Size||Vitamin K (%)|
|Fresh Parsley||2 tbsps||153.9|
|Kale (boiled)||1 cup||1327.6|
|Spinach (boiled)||1 cup||1110.6|
|Turnip Greens (boiled)||1 cup||661.7|
|Swiss Chard (boiled)||1 cup||716|
|Collard Greens (boiled)||1 cup||880|
|Romaine Lettuce||2 cups||143.5|
|Brussel Sprouts (boiled)||1 cup||273.5|
|Broccoli (steamed)||1 cup||194|
|Cabbage (boiled)||1 cup||91.7|
|Asparagus (boiled)||1 cup||114.8|
|Celery (raw)||1 cup||44.1|
|Green Beans (boiled)||1 cup||25|
|Cauliflower (boiled)||1 cup||14|
|Green Peas (boiled)||1 cup||51.8|
|Soybeans (cooked)||1 cup||41.3|
|Pumpkin Seeds||.25 cup||22.2|
|2% Milk||1 cup||12.2|
|Kidney Beans||1 cup||18.6|
Those who suffer from intestinal diseases are at risk of a Vitamin K deficiency and since Vitamin K plays such a vital part in the body, it’s incredibly important that these individuals discuss with their doctor the best way to receive Vitamin K. Also, newborn babies are at a risk of not getting enough Vitamin K and are often given a Vitamin K injection at birth to help with blood clotting.
Most of Vitamin K is produced by bacteria in the large intestine; however, it’s always good to eat a diet rich in Vitamin K. Green vegetables are your best source for Vitamin K. Try brussel sprouts, spinach, kale, or swiss chard. These vegetables are packed with Vitamin K and other nutritional vitamins to make sure you’re getting the maximum benefits that nature has to offer.
The Daily Recommended Intake of Vitamin K is as follows:
- Men over 19: 120 micrograms a day
- Women over 19: should take 90 micrograms a day.
- Children and Adolescents: 15-100 micrograms a day
- Infants: 10-20 micrograms a day
You can achieve these values by eating a diet rich in dark, leafy greens. These veggies can easily be added to lunches or dinners as hearty sides or fresh salads. Try yogurt in the morning for a healthy, Vitamin K rich breakfast.
We’ve put together a list of foods, which are excellent Vitamin K sources, so try adding some to tonight’s dinner!
Find more information and the ntritional benefits of Vitamin K.