An essential nutrient for better health, vitamin K makes the proteins that cause blood to clot, helps build bone strength and prevent osteoporosis, and contributes to kidney function. Nutrition experts like the American Dietetic Association recommend adult men consume 120 micrograms (mcg); adult women 90 mcg; and teens 75 mcg each day. The body produces some vitamin K. It's also available in most multi-vitamin supplements. However, the best sources are raw or steamed green, leafy vegetables.
Best K-rich foods
Among the best food sources for vitamin K are spinach, kale, broccoli, Brussels sprouts, turnip greens, beet greens, parsley, collard greens, mustard greens, okra, scallions, dandelion greens and endive.
Other sources
Moderate to low amounts of K can be found in blueberries, carrots, kiwis, cucumbers, asparagus, lettuce, apples, grapes, lentils, sweet potatoes, peas and other green or dark-colored fruits and vegetables.
Warning
Since vitamin K increases blood clotting, people taking anticoagulants or blood thinners should minimize their daily intake of K-rich foods.
Considerations
Liver disease, gallbladder disease and other intestinal illnesses can interfere with the absorption of vitamin K and cause a deficiency, as can long-term use of cholesterol drugs and certain antibiotics. Talk with your doctor about any concerns.
Added Insight
A recent study published in the Journal of the American Dietetic Association cites a diet low in vitamin K as a possible contributor to Alzheimer's disease.
Tags: American Dietetic, American Dietetic Association, Dietetic Association, K-rich foods