Health Benefits and Sources of Vitamin K

Daily Amount Needed

• 70-80 micrograms/day for adult males.


• 60-65 micrograms per day for adult females.


• Children need about half the amount, depending on age.

Benefits

• Vitamin K is fat soluble and plays a critical role in blood clotting. 


• It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Fruit Sources

• Avocado


• Blackberries


• Grapes


• Mango


• Pear


• Plum


• Pomegranate

Vegetable Sources

• Alfalfa, sprouted


• Artichoke


• Asparagus


• Broccoli


• Brussels Sprouts


• Cabbage


• Carrots


• Cauliflower


• Chinese Broccoli


• Cucumber


• Okra


• Peas


• Spinach


• Tomatoes

Nut Sources

• Cashews


• Chestnuts


• Filberts/Hazelnuts


• Pine Nuts/Pignolias


• Rye