Vitamin K is one of the most important vitamins in our body. It is required for the proper use of protein and is vital to blood clotting. It is thought that consuming a high level of Vitamin K can also help to protect us against certain types of cancer and heart disease. While there is no danger in eating a high volume of Vitamin K, there is a serious danger if the body is depleted of the vitamin. For this reason, it is truly important to know which foods are high in Vitamin K and how to properly supplement your diet. As with any natural or synthetic vitamin supplementation, you should speak with your doctor before starting a vitamin K regimen. So which foods provide the highest amounts of Vitamin K?
Dried and Fresh Herbs
Dried Basil, Sage, and Thyme contain the highest amount of Vitamin K at 1715μg (2143% RDA) per 100g serving, or up to 51μg (64% RDA) per tablespoon. They are followed by Fresh Parsley (82% RDA per Tblsp), Dried Coriander, Dried Marjoram, Dried Oregano, and finally fresh basil which each provide you with 10μg (13% RDA) of Vitamin K per tablespoon.
Dark Leafy Greens
Kale provides the most Vitamin K at 882μg (1103% RDA) per 100g or per cup of chopped kale. It is followed by Collards, Cress, Spinach, Turnip Greens, Mustard Greens, Beet Greens, Swiss Chard, Broccoli Raab, Radicchio and Lettuce which each provide 62.5μg (78% RDA) per cup of shredded greens.
Chili Powder, Curry, Paprika and Cayenne
Chili powder is a great addition to spice up any kind of meal. Not only is chili powder high in Vitamin K, it also contains high amounts of Vitamins E and C. Each of these spices at about 100 grams will provide 106μg (132% RDA) of vitamin K per 100g serving, or 8.5μg (11% RDA) per tablespoon. Curry powder will provide 7% RDA per tablespoon, Paprika (7% RDA), and Cayenne (5% RDA).
- USDA National Nutrient Database for Standard Reference, Release 20.
- Shearer MJ. The roles of vitamins D and K in bone health and osteoporosis prevention. Proc Nutr Soc. 1997;56(3):915-937.
- ODS Fact Sheet on Coumadin – http://ods.od.nih.gov/pubs/factsheets/coumadin1.pdf