USDA Nutritional Information for Vitamin K
Vitamin K is a necessary compound that we need to extract from the foods we eat for basic life processes. Vitamin K is important in preventing osteoporosis among other functions. If you eat your vegetables like your parents recommended, then you should have no problem fulfilling your daily requirements for this vitamin. Of course, how much you need depends on your age, and men need more than women. Make a point to eat a diet full of a variety of foods to help you meet all your vitamin requirements, not just vitamin K, to live a healthy life.
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Function
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Vitamin K aids in blood clotting. Without your body's ability to coagulate blood, a severe consequence could be a simple wound that causes hemorrhaging that eventually leads to death. Vitamin K also plays a role in bone mineralization, which is associated with your body's ability to absorb calcium and prevent a loss of bone density. Vitamin K is also responsible for cell growth and development.
Requirements
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Vitamin K requirements are based on Adequate Intake (AI) levels agreed upon by the Institute of Medicine's Food and Nutrition Board. From birth to death, our necessary levels of vitamin K grow exponentially. Babies only need 2.5 mcg each day. Up to age 3, the needs increase to 30 mcg per day. Children between ages 4 and 13 need between 55 and 60 mcg. For teens, the intake levels grow to 75 mcg. For adults, the AI for men is 120 and for women it is 90 mcg.
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Vitamin K toxicity
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Vitamin K is prevalent in three different forms. Two of those, phylloquinone (vitamin K1) or menaquinone (vitamin K2), are not linked to any problems with high amounts consumed. A synthetic form, menadione (vitamin K3) has been associated with impaired liver function, jaundice and anemia. Besides a possible allergic reaction to vitamin K, toxicity is uncommon.
Vitamin K deficiency
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The most common way that a Vitamin K deficiency manifests itself is in our inability to quickly or efficiently clot blood. A person suffering from this condition would bruise easily, have frequent nosebleeds and show blood in urine and other places. Because Vitamin K is a fat-soluble vitamin, stores of it are usually preserved in the body. Plus Vitamin K is found in many foods, so adults with a deficiency are rare. If a person had a problem absorbing fat, then they would be at an increased risk of deficiency.
Sources of Vitamin K
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According to the USDA database of food composition, the best sources of vitamin K are found in plant-like vegetables and certain vegetable oils. One cup of uncooked kale harbors more Vitamin K than any other source with 547 mcg. Other potent sources with equivalent serving sizes are Swiss chard (299 mcg), cooked broccoli (220 mcg) and raw spinach (145 mcg). Soybean, canola and olive oils all offer decent amounts of vitamin K in a 1 tbsp. serving.
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