Vitamin K Food Sources

Vitamin K is an important part of every diet. It helps build and maintain strong bones, prevent heart disease and treat cancer.

Daily Dose

• The recommended daily dose of vitamin K for adults is 90 micrograms for females and 120 micrograms for males. While vitamin K deficiencies are rare, individuals with liver disease or metabolic disorders are at risk.

Fat

• Since vitamin K is fat-soluble, its absorption is enhanced by dietary fat. Supplement vitamin K food sources with a moderate amount of fat. For example, add some butter to your cooked greens.

Greens

• Leafy green vegetables are excellent sources of vitamin K. Broccoli, asparagus, cabbage, celery, beans, okra, lettuce, kelp and rhubarb are all rich in vitamin K. Eat plenty of fresh or frozen greens.

Salad Dressings

• Go ahead and add salad dressing to your salad. Not only will the fat in the dressing help absorption, it is also a good source of vitamin K. Look for sweet and sour dressings, blue cheese and low-fat mayonnaise that's high in vitamin K.

Snacks

• Eat potato chips to add vitamin K to your diet. Potato chips made with olestra are acceptable. Alfalfa seeds are another, healthier source of vitamin K.

Spices

• Add spices to your vegetables to increase their vitamin K content. Oregano, pepper and cloves are rich in vitamin K.