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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.
Intake:
Intake:
| 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 |
Function:
Vitamin K is necessary for normal blood clotting and synthesis of proteins found in plasma,
bone, and kidneys.
Sources:
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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