How to Shop for Foods With Vitamin K

Vitamin K is not a single substance, but actually a family of similar chemical compounds. There are two main types of vitamin K: the first is called menaquinone and is produced by the bacteria in the human gut, and the second type is called phylloquinone, which is produced by plants. Although the vitamin K produced in the intestines does contribute to vitamin K requirements, the majority of vitamin K is acquired through dietary means. There are many vegetables that contain the phylloquinone form of vitamin K, particularly leafy greens.

Instructions

• 1

  Frozen green peas are an excellent source of vitamin K.

  Choose fresh or frozen vegetables over the canned varieties. The intense processing methods for canning vegetables can reduce their vitamin K content. Frozen vegetables are a good alternative over fresh, as they are quickly frozen soon after harvesting, which allows them to retain their nutrient content. Frozen spinach, green peas, asparagus and brussel sprouts are widely available.

• 2

  Bright, fresh carrots are a good source of vitamin K.

  Choose brightly colored vegetables when buying them fresh, and avoid any that are yellowed or browned, or that show signs of wilting. The older the vegetables, the less nutrient value they contain. Carrots, green beans, kale and Swiss chard are all good sources of vitamin K that are available fresh.

• 3

  Romaine lettuce is a better choice than iceberg for vitamin K content.

  Make conscious choices and do the research: according to a study done by the U.S. Department of Agriculture, romaine lettuce contains four times as much vitamin K as an equal amount of iceberg lettuce. Since vitamin K is a fat-soluble vitamin, the less water in the food, the higher the concentration of vitamin K. For example, tomato paste contains a much greater quantity of vitamin K than an equal amount of fresh tomatoes.