Vitamin K is a fat-soluble vitamin that manufactures proteins needed for strong bones and proper blood clotting. Vitamin K helps make your blood thicker, which keeps you from bleeding too much when you are injured. A small amount of vitamin K is made in your intestines, but you get most of the vitamin K you need from your diet. Green leafy vegetables are high in vitamin K, as are some fruits, such as berries and kiwi fruit.
Adequate Intake Levels of Vitamin K
The adequate intake, or AI, for vitamin K increases as you get older. The AI for infants is 2mcg before 6 months of age and 2.5mcg from 6 to 12 months of age. Toddlers need 30mcg until they are 3 years old; then the AI increases to 55mcg for 4- to 8-year-olds. Nine- to 13-year-olds need 60mcg of vitamin K and 14- to 18-year-olds need 75mcg. The AI for adult women is 90mcg and the AI for adult men is 120mcg.
Kiwi Fruit
Green kiwi fruit is one of the fruits highest in vitamin K. One cup of sliced green kiwi fruit contains 73mcg of vitamin K, which provides 81 percent of the AI for women and 61 percent for men. Yellow kiwi fruit is much lower in vitamin K, with only 10mcg per cup.
Berries
Purple berries, such as blackberries and blueberries, are also high in vitamin K. One cup of fresh blackberries or blueberries contains 28mcg of vitamin K, which supplies 40 percent of the AI for women and 23 percent for men. Red berries contain vitamin K as well, but in smaller amounts. One cup of fresh raspberries contains 9.6mcg, and 1 cup of fresh strawberries contains only 3.7mcg. Frozen versions of each of these berries contain similar amounts vitamin K.
Other Fruits High in Vitamin K
Other fresh fruits that provide at least 10 percent of the AI of vitamin K for adults include grapes and Asian pears. One cup of grapes, either red or green, provides 26 percent of the AI for women and 19 percent for men. One Asian pear supplies 14 percent of the AI for women and 10 percent for men. Some dried fruits, such as prunes, are also high in vitamin K. Five prunes contain 25mcg of vitamin K, which is more than 20 percent of the AI for both men and women.
Warnings
If you take a blood thinner, such as warfarin, you need to monitor your vitamin K intake. Drastic changes in your vitamin K intake from day to day can interfere with the effectiveness of this type of medication. If you take a blood thinner, consult with your doctor before adding or deleting any foods high in vitamin K from your diet.
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