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Squash & Vitamin K

By Bethany Lalonde

Squash is not a good source of vitamin K for teens and adults, as most types of squash contain only minimal amounts of vitamin K. Instead, vitamin K can be found in large quantities in dark green leafy vegetables and cruciferous vegetables. Infants, on the other hand, can get a significant amount of their daily vitamin K needs from squash.

Vitamin K and Color

A good sign of a high vitamin K content in a vegetable is the color of the flesh. Vegetables or fruits with green-colored insides often contain the highest concentration of vitamin K per serving. Most squash have white, yellow or orange colored flesh. While not a good source of vitamin K, squash is rich in potassium and beta-carotene.

Recommended Intake

The recommended intake for adults over the age of 19 is 90 micrograms per day. For adolescents, the recommendation is 75 micrograms per day. For young children between the ages of 1 and 13, the recommended intake is between 30 to 60 micrograms per day, and the recommended intake for infants is 2 to 2.5 micrograms. A 3.5-ounce serving of winter squash has about 1.1 micrograms of vitamin K; the same serving of summer squash has about 3 micrograms.

Sources of Vitamin K

Vitamin K is present in high amounts in leafy green vegetables, and in Brussels sprouts, cabbage, cauliflower, broccoli, fish, liver, meat and eggs. Vitamin K is also produced by your body. The bacteria in your intestinal tract will naturally produce small amounts of vitamin K, but not in sufficient quantities for bodily health.

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