Vitamin K Food List

Consult a vitamin K food list for ideas on what to include in your daily diet. Getting enough vitamin K is important for proper coagulation of blood, as well as the prevention of oxidative cell damage.

It's known as the "clotting vitamin."

Known as the "clotting vitamin," vitamin K is a biomolecule essential for proteins related to blood coagulation. Discovered in 1935 by Henrik Dam, vitamin K is a necessary part of any diet and there are fortunately many foods that contain it. From cloves and pears to greens and cabbage, you definitely have a choice in how you get your daily requirement. There are three forms of the vitamin.

This is the food form, available in green leafy vegetables, colorful fruits and vegetables, and herbs and spices. In addition, some dairy products and oils, like soybean oil, are fine sources as well. When selecting foods, reference vitamin K food lists for ideas. Note that when cooking, this resilient vitamin remains perfectly intact. Nothing is loss through the cooking process.

This is the bacteria form, produced in the gastrointestinal tract. Because the body produces K2 on its own, it's rare for people to be deficient -- unless their bodies are unable to absorb the molecule. There are also a few food sources for K2, such as fermented soybeans. While K1 helps with blood coagulation, K2 is associated with bone health.

This is the synthetic form. Due to its toxicity, the FDA has banned synthetic vitamin K from over-the-counter supplements.

Being a fat-soluble vitamin, deficiency can result from poor fat absorption in the digestive tract. Other fat-soluble vitamins, like vitamin A and E, can also impact absorption. Anyone on blood thinners should ask their physician about vitamin K intake. The daily requirement, while small, can be enough to interfere with prescribed treatment.

According to the National Institutes of Health, daily values for vitamin K vary by age, gender, and health condition (e.g. pregnancy). In general however, adults should get 100 micrograms (mcg) each and every day. This is equivalent to about one cup of boiled cabbage.

Though the body can produce its own vitamin K2, it's important to get enough vitamin K1. This can be easily achieved through a variety of foods -- the best being dark, leafy green vegetables. The richest source is kale. Just one cup of the vegetable meets a whopping 1,300 percent of the daily requirement. It's also only about 40 calories.

When selecting foods for your diet, take advantage of vitamin K's variety. For instance, a spinach salad accented with a splash of soybean oil and black pepper can serve as a hearty appetizer. A bowl of strawberries and cream after dinner can be a terrific dessert.

Remember, the best way to get your daily requirements of vitamins is to eat a balanced diet; and the best way to not get tired of the same foods is to take a sampling of many. Start out with a food list and go from there:

Dark, green, leafy vegetables:

• Kale
• Collard greens
• Spinach
• Brussels sprouts
• Broccoli
• Romaine lettuce (red leaf)
• Cauliflower
• Endive
• Mustard greens
• Cabbage (white)
• Swiss chard
• Okra
• Sea kelp

Fruits and vegetables:

• Yellow squash
• Tomatoes
• Carrots
• Papaya
• Pears
• Prunes
• Strawberries
• Cranberries
• Watercress
• Green pepper

Legumes:

• Mung beans
• Soybeans (soy flour)
• Miso
• Natto
• Green beans
• Kidney beans
• Peas

Herbs and spices:

• Parsley
• Cloves
• Thyme
• Black pepper
• Chives
• Cilantro
• Basil leaves
• Celery flakes

Research food sources thoroughly. You'll be surprised by how varied they are. A good way to become familiar with vitamin K foods is to print out a list before visiting the grocery store. See what foods complement each other best, and round out your daily diet with a healthful dash of vitamin K sides, appetizers, desserts, or snacks.

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