Vitamin K is a fat-soluble vitamin that is necessary for normal blood clotting and bone strength. It is unlikely that you would become deficient in vitamin K because, in addition to dietary sources, bacteria in your colon produce the vitamin. Fruit, green vegetables and vegetable oils are good sources of vitamin K.
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Keep Your Bones Healthy
Vitamin K is a fat-soluble vitamin that is stored in fat cells for use in times of need. You get approximately half of your daily requirement for this vitamin from the foods you eat. The other half comes from bacterial production in the lower intestine, according to Cancer.org. Vitamin K is necessary for normal production of blood clotting proteins in the liver and is important for the production of proteins that help prevent osteoporosis, or bone disease.
Eat Your Vegetables
The recommended daily intake of vitamin K is 90 micrograms, for adult women and 120 micrograms for adult men, according to The University of Florida Institute of Food and Agricultural Sciences. Leafy green vegetables are the best source of vitamin K. A single serving of turnip greens, spinach or broccoli contains more than your total daily requirement. Beef liver, green beans and canola oil are also good sources of vitamin K, as well as some fruits.
Stock Up on Fruit
An article in a 2003 issue of the “Journal of the American Dietetic Association” reports on the vitamin K content of many commonly-eaten fruits. Fruits with the highest content of vitamin K contain from 15 to 60 micrograms of vitamin K per 100-gram serving. These include dried prunes, kiwi, avocado, grapes and figs in decreasing order. Blackberries and blueberries contain the highest levels of the berries studied, with approximately 20 micrograms of vitamin K per 100 grams.
Other fruits in the “Journal of the American Dietetic Association” article had low levels of vitamin K, most with less than 5 micrograms per 100-gram serving. Apples with peel attached, cantaloupe, honeydew melon, peaches, pears, cranberries and raspberries fall in this category. Citrus fruits, including oranges and pineapples, as well as bananas contain almost no vitamin K.
Supplemental Vitamin K
Most people who eat a balanced diet easily satisfy the daily requirement of vitamin K, according to the University of Maryland Medical Center. Some antibiotics, liver disease and malabsorption disorders such as celiac disease can lead to the need for supplementation. Multivitamins with vitamin K or vitamin K tablets are available. Consult your doctor before taking supplements containing vitamin K, particularly if you take medications to thin your blood, as vitamin K may interfere with their effectiveness.