Vitamin K

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. There are two primary forms of vitamin K, Vitamin K1 (Phylloquinone) and Vitamin K2 (Menaquinone).

Why do we need Vitamin K? 

• Blood clotting: Vitamin K is essential for the synthesis of proteins involved in the blood clotting, which helps to stop bleeding when a blood vessel is injured.
• Bone metabolism: Vitamin K is involved in the activation of a protein that helps to bind calcium ions in bone tissue, thereby contributing to bone mineralization and strength.

3 Foods Rich in Vitamin K?

1. Broccoli
2. Avocado 
3. Soy Bean Oil

Daily Recommended Intake:

For adults, the recommended daily allowance (RDA) of vitamin K is 1 microgram (mcg) per kilogram of body weight.

Practical Examples:

• Broccoli(150g) = 110 mcg of Vitamin K.
• Avocado (150g) = 50 mcg of Vitamin K.
• 1 tbsp Soy Bean Oil = 25 mcg of Vitamin K. 

Symptoms of Vitamin K Deficiency:

• Decreased Bone Density.
• Delayed blood clotting.
• Bruising.

Download this factsheet – Vitamin K Factsheet

Want to ensure you’re getting enough Vitamin K in your day? Check out our FREE MEAL PLAN:

Vitamin K – Daily Meal Plan

Check out our signature Vitamin C recipe here – Sticky Mango & Broccoli Salad