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%