Vitamin K
Vitamin K is critical in the role of blood clotting and coagulation—it's often called the " clotting vitamin." Vitamin K is also thought to help keep bones strong and healthy. It used to be thought that Americans consumed plenty of vitamin K in their diets, but it turns out many of the analytical methods used overestimated the abundance of the vitamin in many food sources.Some studies suggest that many Americans are not getting enough vitamin K. The good news is that there are a variety of sources of vitamin K, including fortified foods that include it. Green leafy vegetables are a great natural source of vitamin K. It is important to note that patients on anticoagulant therapies need to monitor their vitamin K intake.
How much vitamin K does one need?
Currently, adult females age 19+ have a Recommended Dietary Allowance of 65 micrograms (µg) per day, while adult males have an RDA of 80 micrograms per day for vitamin K. The Adequate Intake (AI) may also be used as a goal for individual intake. The AI for vitamin K for women is 90 micrograms and the AI for men is 120 µg.
Some great sources of vitamin K include:
- Spinach, frozen, boiled: 800+ micrograms
- Collard greens, boiled: 700+ micrograms
- Kale, boiled: 1000+ micrograms
- Broccoli, steamed or boiled: 150+ micrograms
- Romaine lettuce, watercress, endive: 115+ micrograms