Today’s Usage Tip: Heal that wound with Vitamin K in Fruit and Veggies.

Vitamin K is one of the fat-soluble vitamins that is necessary for normal blood clotting and bone strength. It is uncommon for a person to be deficient in vitamin K because there are a variety of dietary sources for vitamin K, and because the vitamin is produced by bacteria in the colon. Fruit green vegetables and common cooking oils can be a good source of vitamin K.

Vitamin K is a fat-soluble vitamin that is stored in fat cells for use in times of dietary shortfall. Approximately half the body's normal daily requirement of vitamin K is obtained from dietary sources, and the other half is supplied by bacterial production in the lower intestine, according to Cancer.org. Vitamin K is necessary for normal production of blood clotting proteins in the liver and recently has been linked to production of the bone proteins that help prevent osteoporosis.

The main function of vitamin K is to regulate blood clotting. A low level of vitamin K increases your bleeding time and this can lead to blood loss and easy bruising. According to the University of Maryland Medical Center, newborn infants are given injections of vitamin K because they are born deficient. Without the supplemental vitamin K, a newborn infant could bleed to death from a brain hemorrhage.

The recommended daily intake of vitamin K is 90 μg, or micrograms, for adult women and 120 μg for adult men, according to The University of Florida Institute of Food and Agricultural Sciences. Green vegetables are the best source of vitamin K. A single serving of turnip greens, spinach or broccoli contains more than the total daily requirement for an adult. Beef liver, green beans and canola cooking oil are also good sources of vitamin K, as well as some fruits.

A vitamin K deficiency can increase your risk for osteoporosis. If you have osteoporosis or a family history of it, you should become familiar with the fruits and vegetables that have high levels of vitamin K and make them a part of your diet. Green leafy vegetables are the dietary sources that have the most vitamin K.

Kale

Kale one of the most potent sources of vitamin K. One cup of kale has 1054 micrograms of vitamin K -- more than any other vegetable at the same serving size. This is an enormous amount of vitamin K considering that the USDA guidelines suggest that males get 120 micrograms and female get 90 micrograms of vitamin K daily. A single serving of kale provides 9 to 10 times your recommended daily dietary intake of this vitamin. Bowden lists kale among the very best green vegetables you can eat. Kale is an abundant source of cancer preventing phytochemcials and antioxidants, as well.

Parsley

Following kale, parsley has the highest amount of vitamin K per serving. One cup of raw parsley has 984 micrograms, or about 8 or 9 times more than your recommended daily intake. Parsley is also among the  good source of myristica, a volatile oil that may inhibit tumors according to Bowden and the National Institute on Cancer. Additionally, parsley is a rich source of beta-carotene, vitamin A, lutein and zeaxanthin, which help support your vision. Most people only think of parsley as a condiment, but parsley sprigs are very healthful and you can wash and then eat them just like any other vegetable.

Spinach

One cup of cooked spinach provides 884 micrograms of vitamin K and is only 7 calories. Bowden notes that "calorie-for-calorie" green leafy vegetables like spinach provide more vitamins, minerals and nutrients than any other foods on planet. Make sure to cook your spinach for maximum vitamin K potential though. Raw uncooked spinach has 145 micrograms of vitamin K, still meeting and slightly exceeding your daily recommended intake, but cooked spinach has about 8 times more vitamin K.

Blueberries, Grapes and Other Green Vegetables

The best fruit sources of vitamin K are blueberries and grapes. Most fruits, with the exception of blueberries and grapes, have very little vitamin K. Citrus fruits, such as oranges and grapefruit, have less than 1 microgram. One cup of blueberries has 28 micrograms and 1 cup of grapes has 23 micrograms of vitamin K. Other green vegetables, such as Brussels sprouts, collard greens, green onions, Swiss chard and turnips, all have significantly more vitamin K than these two fruits.

References

• "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
• Linus Pauling University: Vitamin K; Jane Higdon, Ph.D.; May 2004
• University of Utah: Vitamin K Content of Common Foods
• University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, NMD; June 18, 2009