One of the most important purposes of vitamin K in the body is to help your body create blood clots when necessary. Without this ability, even minor cuts or scratches could become dangerous because they would continue to bleed. Vitamin K is fat-soluble. Your body is able to store it in fat deposits for later use.
Leafy Vegetables
Dark green, leafy vegetables are among the richest sources of vitamin K. According to the USDA Nutrient Database, a cup of plain boiled spinach contains about 888 mcg of vitamin K. The same amount of boiled kale contains about 1,062 mcg of vitamin K, and the same amount of boiled collard greens contains about 836 mcg of vitamin K.
Other Vegetables
If spinach and kale are not your favorite vegetables, you can find lower but significant amounts of vitamin K in several other types of vegetables. For example, a cup of boiled, chopped broccoli contains about 220 mcg of vitamin K. There are about 210 mcg of vitamin K in a cup of Brussels sprouts, prepared the same way. One cup of green peas, boiled, contains about 41 mcg of vitamin K.
Fruits
Vitamin K is not as prevalent in fruits as it is in vegetables, but there are some fruits with vitamin K content. One plum, for example, contains nearly 6 mcg of vitamin K, as do prunes, also known as dried plums. One raw gold kiwi fruit contains about 5 mcg of vitamin K, a cup of raw blueberries contains about 29 mcg, and one raw pomegranate contains about 46 mcg.
Supplementation
You can also take vitamin K supplements in pills or multivitamins. According to the University of Maryland Medical Center, men need about 120 mcg of vitamin K per day after they turn 19; the dose is only 90 mcg for women. Babies younger than 6 months only need about 2 mcg, and only 2.5 mcg until they turn 1 year old. Proper dosage then increases to 30 mcg, then to 55 mcg at age 4, then to 60 mcg at age 9, then to 75 mcg at age 14.
References
- University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, NMD; June 18, 2009
- MayoClinic.com; Vitamin K (Oral Route, Parenteral Route); Nov. 1, 2010
- MedlinePlus; Vitamin K; Linda Vorvick, MD; March, 7 2009
- Linus Pauling Institut; Vitamin K; Victoria J. Drake, Ph.D.; May 2008
- USDA National Nutrient Database: Spinach, Cooked, Boiled, Drained, without Salt
- USDA National Nutrient Database: Kale, Cooked, Boiled, Drained, without Salt
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