Health Benefits and Sources of Vitamin K

Daily Amount Needed

• 70-80 micrograms/day for adult males.
• 60-65 micrograms per day for adult females.
• Children need about half the amount, depending on age.

Benefits

• Vitamin K is fat soluble and plays a critical role in blood clotting. 
• It regulates blood calcium levels and activates at least 3 proteins involved in bone health.

Fruit Sources

• Avocado
• Blackberries
• Grapes
• Mango
• Pear
• Plum
• Pomegranate

Vegetable Sources

• Alfalfa, sprouted
• Artichoke
• Asparagus
• Broccoli
• Brussels Sprouts
• Cabbage
• Carrots
• Cauliflower
• Chinese Broccoli
• Cucumber
• Okra
• Peas
• Spinach
• Tomatoes

Nut Sources

• Cashews
• Chestnuts
• Filberts/Hazelnuts
• Pine Nuts/Pignolias
• Rye