Your body needs vitamin K to be able to create clots to stop the bleeding from scratches, scrapes and cuts. Vitamin K also contributes to the development of strong bones. Fortunately, there are many foods that are very rich in vitamin K, so with a balanced diet, you should never find yourself struggling to eat enough of it.
Recommended Daily Intake
According to MedlinePlus, babies need only about 2 mcg of vitamin K per day until the age of 6 months. From 6 months to 1 year old, they need about 2.5 mcg per day. From 1 year old to 3 years old, children need about 30 mcg of vitamin K per day; from 4 to 8 years old, they need about 55 mcg; from 9 to 13 years old, they need about 60 mcg; and from 14 to 18 years old, they need about 75 mcg per day. From age 19 on, the recommended daily intake of vitamin K for both men and women is about 90 mcg per day.
Dark Leafy Greens
Deeply colored, leafy green vegetables are among the best sources of vitamin K you can find. For example, one cup of chopped boiled kale contains 817 mcg of vitamin K. One cup of chopped spinach, prepared the same way, contains 493 mcg of vitamin K, while the same amount of boiled collards contains about 440 mcg of vitamin K.
Lettuce & Cabbage
Other, less darkly or deeply colored leafy vegetables can also be good sources of vitamin K. For example, 1 cup of shredded raw Romaine lettuce contains about 102 mcg of vitamin K, while the same amount of shredded Iceberg lettuce contains about 24 mcg. One cup of shredded raw Savoy cabbage contains about 68 mcg of vitamin K, or about 38 mcg in raw red cabbage.
Other Vegetables
Many different types of other vegetables and fruits are sources of vitamin K as well. Broccoli is particularly rich in vitamin K, with about 141 mcg in one boiled stalk. One cup of boiled asparagus contains about 100 mcg of vitamin K, while 1 cup of boiled cauliflower contains about 26 mcg.
References
- MedlinePlus: Vitamin K
- RecipeTips USDA Nutrition Index: Broccoli, Cooked, Boiled, Drained, without Salt
- RecipeTips USDA Nutrition Index: Kale, Cooked, Boiled, Drained, without Salt
- RecipeTips USDA Nutrition Index: Spinach, Cooked, Boiled, Drained, without Salt
- RecipeTips USDA Nutrition Index: Collards, Cooked, Boiled, Drained, without Salt
- RecipeTips USDA Nutrition Index: Cabbage, Red, Raw
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