article by Emily Marr of @marrvelouseats
Vitamin K is a fat-soluble vitamin, meaning it will not absorb without the presence of fat in the form of the food we eat. It is required for normal blood clotting, which prevents excessive bleeding. Vitamin K is also essential in the formation of strong bones because Calcium needs this vitamin to "bind" to bones - it's kind of like the "glue".
In terms of daily intake, women ages 19+ need around 90 micrograms/day and men 19+ need about 120 micrograms/day.
Signs of Vitamin K deficiency include excess bleeding, easy bruising, ruptured capillaries, and liver damage. While vitamin K deficiencies are uncommon in adults, you may be at higher risk if you:
Take drugs that interfere with vitamin K absorption
Are severely malnourished
Drink alcohol heavily
*(consult with your doctor before taking a supplement- some drugs interfere with the effects of Vitamin K)
Vitamin K is actually a group of compounds. The most important being vitamin K1 and vitamin K2. Vitamin K1 is found in leafy greens and some other vegetables. Vitamin K2 is a group of compounds mostly found in meats, cheeses, and eggs, and synthesized by bacteria. Other food options are oats, wheat, bran (and other whole grains) potatoes, cabbage, and organ meats.
Sneakz's Kids Milkshakes, Meal2Go, and Meal2Grow contain potato and spinach and the powders contain potato and pea protein. These are great sources of vitamin K as well as calcium (as mentioned before, you need Vitamin K to bind Calcium to your bones).
Vitamin K tends to be a nutrient we overlook in our overall picture of health but rest assured that a colorful diet full of whole foods will get you what you need to keep your body and mind, healthy and strong.