Nattō, traditional Japanese food
Blueberries, fresh or dried
Not exactly a well known vitamin, Vitamin K is important for a healthy body. It helps prevent blood clotting and contirbutes to bone health. Although Vitamin K deficiency is rare, as most get enough in their daily diet, people with a deficiency can experieince bruising, bleeding problems and brittle bones.
There are some people who may be at risk for Vitamin K deficiency, They include people with conditions like cystic fibrosis, celiac disease, ulcerative colitis, and short bowel syndrome where there may be a decrease in the amount of vitamin K absorbed in the body. As with any health concerns, you should always check with your health care provider. This is just a guide to give you some basic information, not medical advice.
So how much Vitamin K should you get each day? The table below lists the recommended amount that each individual should get daily, according to the National Institutes of Health
|Age||Recommended Daily Amount|
|Birth to 6 months||2.0 mcg|
|7–12 months||2.5 mcg|
|1–3 years||30 mcg|
|4–8 years||55 mcg|
|9–13 years||60 mcg|
|14–18 years||75 mcg|
|Adult men 19 years and older||120 mcg|
|Adult women 19 years and older||90 mcg|
|Pregnant or breastfeeding teens||75 mcg|
|Pregnant or breastfeeding women||90 mcg|
Foods rich in Vitamin K are most green leafy vegetables like kale, spinach, collards and turnip greens, along with Nattō, Japanese fermented soybean, broccoli, some herbs and dried fruits. Most supply the daily recommended amount for kids, adults may need to eat more greens…all the more reason to eat better and set an example for your kids.
Coming soon is the 2015 Dietary Guidelines for Americans