Vitamin K doesn’t get as much attention as nutrients like vitamin C or D, but it’s important for health and abundant in green leafy vegetables and other foods.
The body needs vitamin K to support normal blood clotting, wound healing and strong bones.
“Vitamin K plays an important role in bone metabolism and maintaining a healthy bone mass. This is really important for people to know, especially postmenopausal women who are worried about bone loss,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.
“Obviously, calcium and vitamin D are incredibly important, but vitamin K factors into bone health, too.”
Vitamin K also aids in the production of adenosine triphosphate, or ATP, which supplies energy to the body’s cells and muscles, she adds.
One of the first shots babies receive is an injection of vitamin K to prevent potentially life-threatening bleeding.
One study calls vitamin K “a neglected player in cardiovascular health,” with researchers looking into whether vitamin K has a role in preventing the calcification of coronary arteries — the buildup of calcium that hardens and narrows them, raising heart disease risk.
Certain proteins prevent calcification throughout the body, and vitamin K is required for them to function, Kyla Shea, Ph.D., a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, previously told TODAY.com.
Eating a diet high in vitamin K is linked with a lower risk of atherosclerotic cardiovascular disease, which includes heart attack and stroke, studies have found.
But there’s conflicting information on whether people get enough vitamin K in their diet, Rizzo notes.
Most U.S. diets contain adequate amounts of the nutrient, according to the National Institutes of Health. The recommended daily amount is 120 micrograms for men and 90 micrograms for women.
However some research has found only about one-third of adults eat enough of it.
“That’s not surprising, given that most people don’t eat the recommended amount of veggies every day,” Rizzo says.
“However, most people don’t have their vitamin K levels assessed during a normal blood draw because deficiencies are rare.”
Symptoms of a vitamin K deficiency include bruising and bleeding problems since blood will take longer to clot, the NIH notes. If you’re taking a blood thinner, talk with your doctor before changing your diet.
If your diet is lacking in vitamin K, ahead you’ll find nine foods high in vitamin K.
Parsley
- 1 cup fresh, 984 micrograms of vitamin K
- 1 tablespoon fresh, 62 micrograms of vitamin K
Parsley delivers a jumbo dose of the nutrient, along with vitamins A and C. More than a garnish, Rizzo calls parsley a nutrient-rich, flavorful herb to season foods. Parsley can be added to soups, sauces, pesto and smoothies, too.
Registered dietitian Kristin Kirkpatrick includes it in her list of foods to add to the Mediterranean diet, noting parsley may help in reducing the risk of several cancers and has been associated with better brain health.
Collard greens
- 1 cup raw, 157 micrograms of vitamin K
Registered dietitian Samantha Cassetty includes collard greens in her list of the healthiest vegetables, noting they contain antioxidants and are packed with nutrients, including 25% of the daily requirement for calcium.
Collard greens are also a low-carb, keto-friendly vegetable, Kirkpatrick says.
Brussels sprouts
- 1 cup raw, 156 micrograms of vitamin K
Registered dietitian Keri Glassman includes this cruciferous vegetable on her list of inflammation-fighting foods to add to your diet. Brussels sprouts contain sulforaphane, an antioxidant that’s been shown to reduce levels of inflammatory compounds, she notes.
They’re delicious when roasted, or seared to encourage caramelization, or raw and crunchy — try one of TODAY’s Brussels sprouts recipes.
Spinach
- 1 cup raw, 145 micrograms of vitamin K
Cassetty puts spinach at the top of her healthiest vegetables list, praising its “impressive nutrient profile and wide-ranging health benefits.”
Besides helping to protect the body against chronic conditions like cancer and heart disease, eating spinach and other green leafy vegetables seems to have benefits for brain health and may slow cognitive decline with aging, a study found.
Spinach can be eaten cooked or raw, and added to salads, smoothies, soups and pasta dishes.
Turnip greens
- 1 cup raw, 138 micrograms of vitamin K
Besides vitamin K, turnip greens are loaded with vitamin A, vitamin C and folate.
They come with a lot of fiber and make registered dietitian Grace Derocha’s list of high-fiber vegetables with major health benefits. Turnip greens are also regularly found in soul food recipes.
Broccoli
- 1 cup raw, 92 micrograms of vitamin K
Broccoli is part of the cruciferous family of vegetables, which contain biologically active compounds that have been studied for their potential to prevent cancer.
Eating foods with glucosinolates — the sulfur-containing compounds in broccoli — may protect cells from DNA damage, inactivate carcinogens, promote cancer cell death and have anti-inflammatory effects in the body, Rizzo notes.
The fiber in broccoli promotes digestion and helps control appetite, she adds.
Kale
- 1 cup raw, 81 micrograms of vitamin K
Like spinach, kale is rich in nutrients and low in calories. But it’s slightly higher in fiber and protein than spinach.
“Kale is packed with beta-carotene and the sight-saving nutrients lutein and zeaxanthin,” registered dietitian Frances Largeman-Roth previously told TODAY.com.
Lettuce
- 1 cup of Romaine lettuce, 48 micrograms of vitamin K
- 1 cup green leaf lettuce, 45 micrograms of vitamin K
If you’re assembling a salad, the type of lettuce matters. Iceberg lettuce is significantly less nutrient-dense than other greens, dietitians say, so a better choice may be romaine or green leaf lettuce.
You’ll get doses of calcium, potassium, iron and magnesium.
“The darker colors of the lettuce make it more of a rock star,” says Susan Campbell, a registered dietitian at the Cleveland Clinic.
Cabbage
- 1 cup raw, 53 micrograms of vitamin K
Green or purple, Rizzo calls cabbage an “affordable, crispy veggie that adds flavor and nutrition to any meal.”
