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.

FoodServing SizeVitamin K (%)
Fresh Parsley2 tbsps153.9
Kale (boiled)1 cup1327.6
Spinach (boiled)1 cup1110.6
Turnip Greens (boiled)1 cup661.7
Swiss Chard (boiled)1 cup716
Collard Greens (boiled)1 cup880
Romaine Lettuce2 cups143.5
Brussel Sprouts (boiled)1 cup273.5
Broccoli (steamed)1 cup194
Cabbage (boiled)1 cup91.7
Asparagus (boiled)1 cup114.8
Celery (raw)1 cup44.1
Green Beans (boiled)1 cup25
Cauliflower (boiled)1 cup14
Green Peas (boiled)1 cup51.8
Soybeans (cooked)1 cup41.3
Pumpkin Seeds.25 cup22.2
2% Milk1 cup12.2
Kidney Beans1 cup18.6

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:

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.


2 Responses to Foods Rich in Vitamin K

  1. Cluck says:

    People taking warfarin or other blood thinning medication should NOT increase their vitamin K consumption or make any changes to their diet without consulting their doctor. Vitamin K reduces the effectiveness of warfarin dramaticaly and if not checked can lead to stroke, DVT, pulmonar embolism and heart problems.

  2. Where can I get a Book showing me the mcq,s in each portion of food. I take Warafin and have been told that I eat far too many Vitamin K enriched foods. I know from your list what is 'low' but what is the mcq attached to the 'low'?

    Thanks

    Sally Huddart

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