Vitamin K is not a vitamin we typically hear much about. But, it is no less important in the functions of our body. Vitamin K helps the body make protein that is necessary for regulating normal blood clotting. It also works with Vitamin A and D in helping to build bones and kidney proteins. There have also been some recent studies that have shown that Vitamin K may improve the strength of bones if added to one’s diet through a variety of fruit and vegetable sources.
Vitamin K deficiency creates a problem with blood clotting, as not having enough of it in your diet will cause the blood to clot at a slower rate. The problem then becomes excessive blood loss, which with injuries can be serious and have increase risks for death.Vitamin K deficiency can lead to hemorrhages.
The recommended daily intake is 90-120 micrograms for adults daily and getting it in your diet is relatively easy. Below is a list of the most common foods that are rich in Vitamin K. As you may notice, most sources are green fruits and vegetables:
Spinach – 400micrograms
Broccoli – 100 micrograms
Kiwi – 30 micrograms
Okra – 30 micrograms
Green beans – 10 micrograms
Additional food sources include: blueberries, blackberries, Brussels sprouts, leeks, apples, and soybeans. If you prefer taking a vitamin K supplement, make sure that it is a fat-soluble vitamin. You can end up with too much of the vitamin in your body, since extra amounts are not flushed out as water-soluble vitamins. With supplementation you should cut down on foods high in the vitamin such as spinach.
To see a sample of the rest of our vitamin guide, why not start at Vitamin A?