Vitamin… K?

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

Source: National Institutes of Health, USDA National Nutrient Database