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What are the Best Vitamin K Foods?

Dee Saale
Dee Saale
Dee Saale
Dee Saale

Vitamins are an important component of a healthy diet. In fact, if a person’s nourishment was comprised only of vitamin-depleted foods, she would not survive. In general, vitamins help the human body perform its functions and develop properly. Each vitamin plays a different role and the majority of the vitamins we consume are found in the substance we eat and drink. Vitamin K, which helps blood clot and maintains strong bones, is part of the fat-soluble vitamin group, which means it is stored in the fatty tissues of the body.

Vitamin K foods are quite widespread. However, the best sources of vitamin K foods are dark green leafy vegetables. Specific vitamin K foods include cabbage, spinach, parsley, Swiss chard, cauliflower, and kale. In addition, certain vegetable oils, such as soybean, canola, cottonseed, and olive oils, also contain vitamin K. Interestingly, if any of the oils are hydrogenated, it may lower the absorption and thereby decrease the benefits of the vitamin.

Containers of olive oil.
Containers of olive oil.

The United States Department of Agriculture (USDA) has an extensive food composition database. It is a great way to view the nutrients of a particular food or create a list of foods that have a specific vitamin or nutrient. For example, through the USDA database, specific vitamin K foods, such as mayonnaise, can be inspected for their vitamin K content – 3.7 mcg for 1 tablespoon (14.8 ml).

Kale is high in vitamin K.
Kale is high in vitamin K.

Although not part of the vitamin K foods group, there are bacteria in the gastrointestinal tract lining that create it, as well. Because it is so common and because it can be stored in the body, a deficiency in vitamin K is not common. It is marked by the tendency to bruise or bleed easily. It can only occur if the body does not correctly absorb the vitamin when it is in the intestinal tract or if someone has been treated with antibiotics for extended periods of time.

Spinach.
Spinach.

Multivitamins typically contain about 15 mcg of vitamin K, however, a vitamin K supplement can contain up to 120 mcg. Studies have shown that consuming a little over ½ cup (118 ml) of broccoli or eating a large spinach salad everyday would be sufficient to decrease the likelihood of a hip fracture. In general, it is recommended that most adults take a multivitamin and eat approximately 1 cup (237 ml) of dark green leafy vegetables every day. It is also recommended that saturated fats found in food, such as butter, should be replaced with monounsaturated fats, like the kinds found in olive oil.

Dee Saale
Dee Saale

Dee is a freelance writer based in Colorado. She has a B.A. in English Literature, as well as a law degree. Dee is especially interested in topics relating to medicine, legal issues, and home improvement, which are her specialty when contributing to TheHealthBoard.

Learn more...
Dee Saale
Dee Saale

Dee is a freelance writer based in Colorado. She has a B.A. in English Literature, as well as a law degree. Dee is especially interested in topics relating to medicine, legal issues, and home improvement, which are her specialty when contributing to TheHealthBoard.

Learn more...

Discussion Comments

milagros

Mom was right when she encouraged us to eat spinach and broccoli. Lack of vitamin K causes easy bleeding.

Older people also should have enough green vegetable daily to prevent, or slow down osteoporosis.

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    • Containers of olive oil.
      Containers of olive oil.
    • Kale is high in vitamin K.
      By: Barbro Bergfeldt
      Kale is high in vitamin K.
    • Spinach.
      By: Alessio Cola
      Spinach.
    • A spoonful of mayonnaise, which contains vitamin K.
      By: Alexandra
      A spoonful of mayonnaise, which contains vitamin K.
    • Curly endive, which contains vitamin K.
      By: ExQuisine
      Curly endive, which contains vitamin K.
    • Cauliflower is a good source of vitamin K.
      By: ExQuisine
      Cauliflower is a good source of vitamin K.
    • Multivitamins may contain vitamin K.
      By: pixelrobot
      Multivitamins may contain vitamin K.
    • Parsley is high in vitamin K.
      By: Barbara Pheby
      Parsley is high in vitamin K.
    • Swiss chard is a good vitamin K source.
      By: Quanthem
      Swiss chard is a good vitamin K source.