Leafy green vegetables, such as spinach, kale and mustard greens, are the best sources for vitamin K. Other vegetables, such as Brussels sprouts, cabbage, asparagus and broccoli, are also good sources.
Vitamin K is actually a group of vitamins K1 and K2, which are important for blood clotting to prevent excessive bleeding. There is some evidence vitamin K promotes bone health in older adults.
The recommended daily allowance of vitamin K to be 75 micrograms for adult men and 90 micrograms for adult women, MedlinePlus cites. It is rare for someone to have a vitamin K deficiency and supplementation is rarely needed. However, people with celiac disease, Crohn's disease or other conditions that decrease absorption in the digestive tract may be at higher risk. Additionally, people who are malnourished, drink heavily, or have been on antibiotics for a long time may have vitamin K deficiencies that require supplements.
The signs of a vitamin K deficiency include easy bruising or prolonged bleeding. Conversely, people on blood thinners, such as anticoagulants, may need to limit vitamin K foods but should talk to their doctor, says MedlinePlus.