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.