Vitamin K helps the blood to clot and helps keep bones strong. It is found primarily in vegetables. Try experimenting with different ways of serving these vegetables to increase your intake of the valuable vitamin K.
Cabbage
One cup of raw cabbage contains 85 percent of the recommended daily allowance for vitamin K, making it a very high source of the vitamin. Cooked cabbage is used in soups and many Asian dishes.
Spinach
Raw spinach also contains 180 percent of the recommended daily allowance and 145 micrograms. Raw spinach can be a substitute for lettuce in salads, on sandwiches and to top burgers.
Cauliflower
Cauliflower is relatively high in vitamin K, with 20 percent of the . Cauliflower is often eaten raw with vegetable dip or steamed and eaten plain, but can be topped with cheese to add flavor as well.
Broccoli
Broccoli, which is often served in similar ways as cauliflower also contains large amounts of vitamin K. Broccoli contains 92.5 mcg and 116 percent of the recommended daily allowance for vitamin K. Broccoli is popular in stir-fry and casserole dishes.
Asparagus
Asparagus is another vegetable high in vitamin K. It contains 57 percent of the recommended daily allowance with 45.5 mcg. Asparagus is often eaten after boiling or steaming. It can be topped with butter and salt and pepper or chilled after cooking and added to salads.
Celery
Celery has often been overlooked as a vegetable with little nutritional value, but it contains a medium-high level of vitamin K. Celery has 50 percent of the recommended daily allowance. Celery can be served raw and dipped into ranch dressing, bean dip and hummus or cut up and added to tuna salad, chicken salad and stir fry.
Tags: daily allowance, percent recommended, percent recommended daily, recommended daily, recommended daily allowance, contains percent, contains percent recommended