Vitamin K
Last Updated on Sunday, 28 February 2010 21:08
Vitamin K is a fat-soluble vitamin needed for blood clotting.
Vitamin K deficiency is very rare unless the intestines are heavily damaged and unable to absorb the vitamin from the intestinal tract. Symptoms of vitamin K deficiency include bruising and bleeding, anemia and heavy menstrual bleeding in women.
Recommended Intakes
The Food & Nutrition Board at the Institute of the National Academies established adequate intake levels for vitamin K for children and adults. They are listed below in micrograms (mcg) per day.
Age | Males (mcg/day) | Females (mcg/day) | Pregnancy(mcg/day) | Lactation(mcg/day) |
| 0-6 months | 2 | 2 | N/A | N/A |
| 7-12 months | 2.5 | 2.5 | N/A | N/A |
| 1-3 years | 30 | 30 | N/A | N/A |
| 4-8 years | 55 | 55 | N/A | N/A |
| 9-13 years | 60 | 60 | N/A | N/A |
| 14-18 years | 75 | 60 | 75 | 75 |
| 19+ years | 120 | 90 | 90 | 90 |
Sources of Vitamin K
| Food | Micrograms (mcg) | Percent Daily Value* |
| Parsley 2 tbs fresh | 123 | 153.8 |
| Spinach 1 cup fresh boiled | 888.48 | 1110.6 |
| Mustard Greens, 1 cup boiled | 419.30 | 524.10 |
| Turnip Greens, 1 cup cooked | 529.34 | 661.7 |
| Collard Greens, 1 cup boiled | 704 | 880 |
| Romaine Lettuce, 2 cups | 114.8 | 143.5 |
| Basil, 2 tsp dried ground | 48.01 | 60 |
| Thyme, 2 tsp dried ground | 48.01 | 60 |
| Brussels Sprouts, 1 cup boiled | 218.80 | 273.5 |
| Broccoli, 1 cup steamed | 155.20 | 194 |
| Cabbage, 1 cup boiled | 73.35 | 91.7 |
| Asparagus, 1 cup boiled | 91.80 | 114.8 |
| Oregano, 2 tsp dried ground | 18.65 | 23.3 |
| Celery, 1 cup raw | 35.26 | 44.1 |
| Kelp ¼ cup | 13.2 | 16.5 |
| Green beans, 1 cup boiled | 20 | 25 |
| Cauliflower, 1 cup boiled | 11.17 | 14 |
| Tomato, 1 cup ripe | 14.22 | 17.8 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The daily value for vitamin K for adults is 80 micrograms. Foods providing 20 percent of more of the daily value are considered to be high sources of a nutrient, but foods providing lower percentages of the daily value also contribute to a healthful diet.
