Vitamin K
Deficiency Symptoms
Vitamin K is vital for a sufficient amount of the proteins needed for blood to properly clot. Deficiency symptoms include things such as excessive bleeding and easy bruising. Other symptoms may include:
- Oozing from nose or gums
- Heavy menstrual periods
- Bleeding from the gastroinestinal tract
- Blood in the urine and/or stool
The recommended amount of vitamin K for adults is 90 for women, and 120 for men.
Foods that are o-K
Vitamin K comes in two types: vitamin K1 and vitamin K2. Vitamin K1 also known as Phylloquinone is generally found in green plants, like asparagus, kale, or lettuce. While, vitamin K2, which is also known as menaquinone, is generally found in animal sourced foods such as natto, egg yolks, or goose liver.
| Foods | Serving Size | Vitamin K Content |
| Asparagus | 100g | 41.6 mcg |
| Beef Liver | 100g | 106 mcg |
| Blueberries | 1 Cup (148g) | 28.6 mcg |
| Broccoli | 91g | 92.5 mcg |
| Brussels Sprouts | 88g | 156 mcg |
| Collard Greens | 36g | 184 mcg |
| Edamame | 155g | 41.4 mcg |
| Kale | 100g | 817 mcg |
| Lettuce | 100g | 102.3 mcg |
| Mustard Greens | 56g | 144 mcg |
| Natto | 175g | 40.4 mcg |
| Cashews | 100g | 34 mcg |
| Pickles | 143g | 55.8 mcg |
| Pine | 135g | 72.8 mcg |
| Pumpkin | 116g | 1.3 mcg |
| Sauerkraut | 142g | 18.5 mcg |
| Spinach | 30g | 145 mcg |
| Swiss Chard | 36g | 299 mcg |
| Turnip Greens | 55g | 138 mcg |
Supplements work too
As with any other type of vitamin you also have the option of buying supplements if you are unable to achieve the desired result from your foods for whatever reason.
Here are links to purchase these supplements on Amazon:
( Disclosure: These links may provide a discount and in return, give us commission in order to run the website )
Amazon – Vitamin K2 (100mcg): https://amzn.to/39j4zgm
Vitamin K2 by Sports Research is a high quality product that provides you with 100 mcg of vitamin k2 per capsule; which is the perfect amount to satisfy your daily requirements.
Have a wonderful rest of your day, and remember to UProve at least 1% per day!