Vitamin K is fat-soluble, which means it is stored in your body. This vitamin plays a vital role in your body's blood-clotting process. Vitamin K is also needed to keep your bones strong and healthy. Although most of the vitamin K you require is made in your body, you can also obtain this vitamin from a wide range of foods.
Recommended Dietary Intake
The Food and Nutrition Board recommends 75 micrograms of vitamin K daily for ages 14 to 18. The recommended dietary intake is 90 micrograms for ages 19 and older, 60 micrograms for ages 9 to 13, 55 micrograms for ages 4 to 8 and 30 micrograms for ages 1 to 3. Infants 12 months and under require between 2 to 2.5 micrograms. Pregnant and breastfeeding women require 90 micrograms.
Deficiency
A deficiency of vitamin K is rare; however, a deficiency may occur in people who have cystic fibrosis or liver disease. The long-term use of antibiotics can also lead to vitamin K deficiency. Symptoms of vitamin K deficiency include bleeding from the mouth, skin, stomach or urinary tract. The skin may also bruise easily. Vitamin K deficiency in infants can lead to a bleeding disorder known as intracranial hemorrhage.
Vegetables
Vitamin K naturally occurs in many vegetables and fruits. Kale, collards, spinach and turnip greens are listed as top sources by the USDA. Kale provides 547 micrograms, while spinach provides 145 micrograms per cup. Other vegetables include Brussels sprouts, broccoli, carrots, okra, cucumber and cabbage. Good fruit selections include blueberries, pumpkin, kiwi and blackberries.
Other Foods
Several types of beans, nuts and peas contain vitamin K. These include cashews, chestnuts, mung beans, soybeans, cowpeas and green peas. Vegetable oils, such as olive, soybean and canola, are also dietary sources of vitamin K. For example, 1 tbsp. of soybean oil provides 25 micrograms. Breakfast cereals, cereal bars, bread and malted drinks are often fortified with vitamin K. Milk, cheese and yogurt are good dairy sources of vitamin K.
References
- MedlinePlus; Vitamin K; March 2009
- Linus Pauling Institute; Vitamin K; Jane Higdon, Ph.D.; May 2004
- "Journal of the American Dietetic Association: Vitamin K Content of Nuts and Fruits in the U.S. Diet
- University of Maryland Medical Center; Vitamin K; June 2009
- USDA: National Nutrient Database for Standard Reference: Vitamin K
Member Comments