Vitamin K is necessary for blood clotting. Without it, even a small cut would cause continuous bleeding in the body. Vitamin K also plays an important role in kidney function and bone growth and repair - some studies have even shown that it may help prevent osteoporosis. Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: w ater-soluble and fat-soluble vitamins. Fat-soluble vitamins, vitamins A, D, E and K are stored in the fat tissues of the body for a few days to up to 6 months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin K is a fat-soluble vitamin. Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won't cause a problem. Remember, you only need small amounts of any vitamin.
How Much Vitamin K Is Enough?

Women should consume 65 micrograms a day of vitamin K, and men should consume 80 micrograms a day of vitamin K.


Recommended Dietary Allowance (RDA) for Vitamin K
Babies 0 to 1 years 2.0 mcg/day
Children 1 to 3 years 30 mcg/day
Children 4 to 6 years 50 mcg/day
Children 7 to 9 years 55 mcg/day
Children 10 to 12 years 60 mcg/day
Teenager boy 13 to 15 70 mcg/day
Teenager girl13 to 15 70 mcg/day
Teenager boy 16 to 19 80 mcg/day
Teenager girl 16 to 19 75 mcg/day
Men 120 mcg/day
Women 90 mcg/day
Pregnant women 90 mcg/day
Nursing mother 90 mcg/day

Vitamin K is necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.
Vitamin K is found in spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, beef liver, dairy products, eggs, green tea.
Food Serving Vitamin K (mcg)
Olive oil 1 Tablespoon 6.6
Soybean oil 1 Tablespoon 26.1
Canola oil 1 Tablespoon 19.7
Mayonnaise 1 Tablespoon 11.9
Broccoli, cooked 1 cup (chopped) 420
Kale, raw 1 cup (chopped) 547
Spinach, raw 1 cup (chopped) 120
Leaf lettuce, raw 1 cup (shredded) 118
wiss chard, raw 1 cup (chopped) 299
Watercress, raw 1 cup (chopped) 85
Parsley, raw 1 cup (chopped) 324

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