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Vitamin K is an essential vitamin requiredfor protein modification and blood clotting. Recent studies suggest thatvitamin K may play a role in treating osteoporosis and Alzheimer's, and thatconsuming increased levels of vitamin K can help protect against cancer andheart disease. Unless you are taking medication to prevent blood clots, likeWarfarin or Coumadin, there is no known risk of vitamin K toxicity, and noreason not to eat a lot of it.Below is a list of foods high in vitamin K1.The current percent daily value for Vitamin K is 80 micrograms (μg).
#1: Herbs(Dried and Fresh)
Long used for medicinal purposes, herbs are packed with nutrients and vitamin Kis no exception. Dried Basil, Dried Sage, and Dried Thyme all contain the mostwith 1715μg (2143% DV) per 100g serving, or up to 51μg (64% DV) per tablespoon.They are followed by Fresh Parsley (82% DV per tblsp), Dried Coriander, DriedMarjoram, Dried Oregano, and finally fresh basil with 10μg (13% DV) pertablespoon.
#2: DarkLeafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamedas a side. As a bonus they are also high in calcium. Kale provides the mostvitamin K with 882μg (1103% DV) per 100g serving, or 547μg (684% DV) per cupchopped. It is followed by Dandelion Greens (535% DV per cup chopped),Collards, Cress, Spinach, Turnip Greens, Mustard Greens, Beet Greens, SwissChard, Broccoli Raab, Radicchio, and finally Lettuce with 62.5μg (78% DV) per cupshredded.
#3:Spring Onions (Scallions)
Great as a topping on soup or stew, as well as a good ingredient in salads andsalad wraps, 100 grams of spring onions (or 1 cup chopped) will provide 207μg(259% DV) of vitamin K.
A delicious side or snack, and reputed for being able to prevent a hang over,brussel sprouts are packed with Vitamin K. 100 grams will provide 194μg (242%DV) of vitamin K, that is 156μg (195% DV) per cup, and 33.6μg (42% DV) ofvitamin K in a single brussel sprout.
Vitamin K is just another reason to eat everyone's favorite vegetable. Broccolicontains 141μg (176% DV) of vitamin K per 100g serving, that is 220μg (276% DV)per cup, and 52μg (65% DV) in an average spear, or piece, of brocolli.
#6: ChiliPowder, Curry, Paprika, and Cayenne
Also high in vitamins E and C, chili powder is a greataddition to spice up a stew, calzone, or just about anything. 100 grams willprovide 106μg (132% DV) of vitamin K per 100g serving, or 8.5μg (11% DV) pertablespoon. Curry powder will provide 7% DV per tablespoon, Paprika (7% DV),and Cayenne (5% DV).
Asparagus is best eaten steamed. 100 grams will provide 80μg (100% DV) ofvitamin K, that is 144μg (180% DV) per cup, and 48μg (60% DV) in 4 spears.
Eaten cooked or in coleslaw, cabbage provides 76μg (95% DV) of vitamin K per100 gram serving which is 68μg (85% DV) per cup chopped, and 690μg (830% DV) ina 5(3/4)inch head of lettuce.
If you like pickles then now you have good reason to eat more of them. 100grams will provide 77μg (96% DV) of vitamin K, or 130μg (163% DV) per cupsliced, and 27μg (34% DV) in a medium pickle. For best health (and the mostvitamin K) eat the low sodium variety.
High in fiber,zinc, and even iron, prunes are great health food. 100 grams willprovide 60μg (74% DV) of vitamin K, or 104μg (129% DV) per cup, and 6μg (7% DV)in a single prune.