Vitamin K Rich Foods
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| About Vitamin K, Vitamin K rich foods, Vitamin K deficiency symptoms |
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| About Vitamin K |
| Vitamin K is a fat soluble vitamin that plays a critical role in blood clotting and bone metabolism. Without vitamin K, even a small cut would cause continuous bleeding in the body and perhaps even death. Lately, studies indicate that Vitamin K helps in maintaining strong bones in the elderly. Low levels of vitamin K in the body have been linked with lower bone density, and supplementation with vitamin K has shown improvements in bone health. Caution - Its role in maintaining the clotting cycle is so important that patients who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Your doctor will discuss how best to manage and prevent a deficiency in Vitamin K. |
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| Vitamin K – RDA - Recommended Average Daily Dietary Intake |
| (The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for vitamin K) |
| Infants |
0 - 6 months: 2.0 micrograms per day (mcg/day) |
| 7 - 12 months: 2.5 mcg/day |
| Children |
1 - 3 years: 30 mcg/day |
| 4 - 8 years: 55 mcg/day |
| 9 - 13 years: 60 mcg/day |
| Adolescents |
Males and females age 14 - 18: 75 mcg/day |
| Adults |
Females age 19 and older: 90 mcg/day |
| Males age 19 and older: 120 mcg/day | | |
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| Vitamin K deficiency |
| Though Vitamin K deficiency is very rare – it can occur when the body can't properly absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with antibiotics. |
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| Vitamin K deficiency results in impaired blood clotting - symptoms of vitamin K deficiency include bruising and bleeding that may be manifested as nose bleeding, bleeding gums, blood in urine, extremely heavy menstrual bleeding. |
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| Good Sources of Vitamin K |
| Vitamin K is found mostly in green leafy vegetables, cereals, soybeans, and other vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract. Some spices are also very high in Vitamin K. |
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| Foods Rich in Vitamin K (100g) |
mcg per 100 g |
| Spices- basil, thyme, Sage (dried) |
1715 mcg |
| Parsley raw |
1640 mcg |
| Amaranth leaves, raw |
1140 mcg |
| Kale, raw |
817 mcg |
| Mustard greens, raw |
497 mcg |
| Spinach, raw |
483 mcg |
| Basil, fresh (tulsi) |
413 mcg |
| Beet greens, raw |
400 mcg |
| Coriander, raw |
310 mcg |
| Turnip greens, raw |
251 mcg |
| Lettuce, raw |
174 mcg |
| Broccoli, raw |
102 mcg | | |
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| Vitamin K - Recommendations |
| The best way to get the daily requirement of essential vitamins such as Vitamin K is to eat a balanced diet that has multiple servings of freshly cooked or raw dark green leafy vegetables prepared with fresh herbs and spices instead of prepared foods. |
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