Vitamin K in Food: Sources, Benefits & Deficiency

According to the Linus Pauling Institute at Oregon State University, vitamin K is a fat-soluble nutrient that helps blood to clot and is thought to have a role in cell and bone growth. Vitamin K is common in fresh food, so deficiencies are rare. Deficiencies occur in people who have diseases of the colon or who have been on a long course of antibiotics, which can block vitamin K absorption.
A single serving of green leafy vegetables such as spinach contains much more vitamin K than an adult needs in a day. According to NutritionData.com (see Resources below), 1 cup of spinach, what you might find in a small spinach salad, has almost twice the amount of vitamin K a healthy adult needs, based on federal daily value guidelines. The following vegetables and fruit have large amounts of vitamin K.

Greens

• Greens, such as collard, turnip, mustard, kale and Swiss chard

Cruciferous vegetables

• Calciferous vegetables, such as cabbage, broccoli, bok choy and Brussels sprouts

Deeply colored lettuce

• Dark green leaf lettuces such as romaine and red leaf

Parsely and its relatives

• Members of the Apiaceae family, such as carrots, parsley and celery

Fruit

• Fruits such as avocados, kiwifruit, blackberries, blueberries, red and green grapes and dried plums

Warning

• Vitamin K helps blood coagulate. If you are taking blood thinners such as Coumadin or warfarin sodium, eating too many foods rich in vitamin K can cause thinners to be less effective. Consult your doctor before making changes in your diet if you are taking blood thinners.