Vitamin K is a fat-soluble vitamin, commonly found in darkly colored green, leafy vegetables. Kale and spinach are good examples of powerful sources of this vitamin, both of which contain a high source of calcium that works with vitamin K to contribute to bone strength. More often than not, green vegetables contain a high source of K; however, some vegetables like cauliflower and cranberries are also good sources, per gram, of this vitamin. Since this vitamin is easily absorbed in the present of fat, it may be important to cook foods with a little butter or olive oil.
Kale is an example of one of the most concentrated vegetable sources of vitamin K, providing more than 200 percent of one's daily value per serving. This hardy, leafy green vegetable also contains a high amount of calcium, which works well with the K vitamin to help improve bone strength and density. Spinach is another leafy green vegetable common in the market place, containing a high amount of vitamin A, K and calcium, among other nutrients like fiber and antioxidants. More often than not, the most common way to eat spinach is cooked and canned; however, some individuals may place fresh, raw leaves on top of salads or blend them into smoothies.
Mustard greens and turnip greens are also popular sources of the K vitamin, roughly containing the same amount of vitamin K per gram. These green vegetables also contain a significantly high amount of calcium, increasing the bone-building nutrients in the food. Collard greens are an excellent source of vitamin K as well, and are often mixed with vegetables like mustard and turnip greens in many mixed green products. All of these vegetables contain a high amount of fiber and antioxidants, and most can be easily digested when cooked.
Broccoli, cabbage and Brussels sprouts are excellent sources of vitamin K, as are celery, leeks and cucumber. Although most vegetables that are green are sure to contain a high amount of vitamin K, foods like cauliflower, eggplant and cranberries also contain adequate sources of the vitamin. Cooking these foods does not show a significant alteration of the K vitamin, suggesting that it does not diminish when exposed to heat. In fact, cooking foods containing vitamin K may be helpful in increasing the rate of absorption of the vitamin, especially when eaten with a healthy fat like olive oil.
