List Of Foods High In Vitamin K Mayo Clinic
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. The recommended daily intake of vitamin K for adults is 90-120 mcg per day.
Why is Vitamin K Important?
Vitamin K is essential for the production of proteins that help regulate blood clotting. Without enough vitamin K, bleeding may occur easily, leading to excessive bleeding and bruising.
Additionally, vitamin K is important for bone health, as it helps to activate proteins that are involved in the mineralization of bones. Low levels of vitamin K have been linked to an increased risk of bone fractures.
Food Sources of Vitamin K
The following foods are high in vitamin K:
- Leafy green vegetables, such as spinach, kale, collard greens, and mustard greens
- Broccoli
- Brussels sprouts
- Cabbage
- Parsley
- Green beans
- Asparagus
- Prunes
- Green tea
- Beef liver
- Eggs
In general, the darker the leafy green vegetable, the higher the vitamin K content.
How to Incorporate Vitamin K Foods into Your Diet
Adding vitamin K-rich foods to your diet is easy and delicious. Here are some ideas:
- Add spinach or kale to your morning smoothie
- Toss a salad with a variety of leafy greens
- Sauté Brussels sprouts with garlic and olive oil
- Make a cabbage slaw as a side dish
- Add parsley to your soups or stews
- Snack on prunes or dried apricots
- Enjoy a cup of green tea in the afternoon
- Include beef liver or eggs in your meals
How Much Vitamin K Do You Need?
The amount of vitamin K you need depends on your age, sex, and overall health. The Mayo Clinic recommends the following daily intake:
- Adult men: 120 mcg
- Adult women: 90 mcg
- Pregnant women: 90 mcg
- Breastfeeding women: 90 mcg
If you are taking blood-thinning medication, such as warfarin, it is important to talk to your doctor before increasing your intake of vitamin K.
The Bottom Line
Vitamin K is an essential nutrient that plays a critical role in blood clotting and bone health. Incorporating vitamin K-rich foods into your diet is easy and delicious. If you are taking blood-thinning medication, talk to your doctor before making any changes to your diet.