Vitamin K
Vitamin K is a fat-soluble vitamin that comes in 3 forms. All are beneficial for proper blood clotting, but the type found in green plants, known as K1, is most beneficial in preventing osteoporosis. This vitamin also functions as a antioxidant.
Vitamin K deficiency is not common, but can result in poor blood clotting, and poor bone growth. Vitamin K is resistant to heat, and somewhat resistant to processing, but fresh, raw produce contains the highest levels of this vitamin. Those with impaired fat absorption and those taking certain heart medications may be at higher risk of a deficiency.
Even in very high doses, vitamin K from food sources has not been shown to produce any toxicity symptoms.
| US Recommended Daily Allowance: | 80 mcg |
Health Benefits of Vitamin K
| Blood | Aids in blood clotting. Is commonly given to patients before surgery to prevent excessive bleeding. |
| Bones | Critical for the absorption of calcium. May help prevent and treat osteoporosis. |
| Heart | Prevents heart disease by preventing the hardening of arteries. |
Food Sources of Vitamin K
| Parsley | 1640 mcg | 2050% | |
| Chard | 830 mcg | 1038% | |
| Kale | 817 mg | 1021% | |
| Dandelion Greens | 778 mcg | 973% | |
| Collards | 511 mcg | 639% | |
| Mustard Greens | 497 mcg | 621% | |
| Spinach | 483 mcg | 604% | |
| Beet Leaves | 400 mcg | 500% | |
| Watercress | 250 mcg | 313% | |
| Endive | 231 mcg | 289% | |
| Brussels Sprouts | 156 mcg | 195% | |
| Arugula | 109 mcg | 136% | |
| Romaine Lettuce | 103 mcg | 129% | |
| Broccoli | 92.5 mcg | 116% | |
| Prunes | 59.5 mcg | 74% | |
| Asparagus | 55.7 mcg | 70% | |
| Cucumbers | 49.4 mg | 62% | |
| Celery | 29.6 mcg | 37% | |
| Avocado | 28.6 mcg | 36% | |
| Blueberries | 28.6 mcg | 36% | |
| Blackberries | 28.5 mcg | 36% |