Vitamin K is a fat soluble vitamin. The primary purpose of vitamin K in the body is to aid in blood clotting. More recently, low levels of vitamin K have been associated with the onset of several diseases including osteoporosis, Alzheimer’s, and some forms of cancer. A significant amount of the vitamin K necessary is produced by bacteria in the human intestines. The primary food sources of Vitamin K are vegetables. At the end of this article, I have included a 1 day sample menu of Vitamin K rich eating.
What are the Benefits of Vitamin K?
The primary benefit of Vitamin K is aiding blood clotting action when you have been injured. Without Vitamin K, a single pin prick would be deadly. In order for blood clotting to take place the body needs 13 different proteins. According to Harvard Public Health Nutrition Source, Vitamin K makes up 4 of these 13 proteins necessary for blood clotting
Vitamin K has also been show to assist in bone building which, over the long term, prevents or reduces the effects of osteoporosis. World’s Healthiest Foods also lists vitamin K to prevent calcification of arteries as associated with coronary heart disease, and to help prevent some forms of cancer, specifically liver cancer. (2)
What are the Symptoms of Vitamin K Deficiency?
The symptoms of Vitamin K deficiency include frequent nosebleeds, bleeding gums, easy bruising, and heavy menstrual bleeding.
Food Sources of Vitamin K
A true medical deficiency of Vitamin K is very rare however, according to the USDA National Health and Nutrition Examination Survey 2001-2002, only about 1 in 4 Americans actually consume the recommended daily allowance. The RDA for adult women is 90 micrograms and 120 micrograms for men. (3)
The best food sources of vitamin K are green leafy vegetables. Since vitamin K is a fat soluble vitamin, enjoy your green leafy vegetables with a splash of olive oil to increase bio availability.
10 excellent food sources for Vitamin K
Fresh Parsley (123 mcg per 2 Tbs)
Kale (1062 mcg per 1 c, boiled)
Spinach (888 mcg per 1c, boiled)
Mustard Greens (419 mcg per 1 c, boiled)
Turnip Greens (529 mcg per 1 c, boiled)
Swiss Chard (572 mcg per 1 c, boiled)
collard greens (704 mcg per 1 c, boiled)
Romain Lettuce (114 mcg per 2 c)
Brussels sprouts (218 mcg per 1 c)
broccoli (115 mcg per 1 c)
One Day Menu Of Vitamin K foods
Breakfast:
Enjoy a spinach, broccoli and egg quiche. Make sure to include fresh parsley in your quiche
Lunch:
For lunch, enjoy a large salad made from a variety of greens: Spinach, Kale, mustard greens, or romaine lettuce. Add some grilled chicken for protein and a splash of olive oil and balsamic vinegar.
Dinner:
Add a side of roasted Brussels sprouts (recipe below) to your meal to round out a delicious day of Vitamin K rich eating.
Roasted Brussels Sprouts
Serves 4
1 lb fresh Brussels sprouts, ends trimmed and yellow leaves removed
2 T olive oil
salt and pepper to taste
preheat oven to 400 degrees F.
Place Brussels sprouts and olive oil in a bowl and shake to coat. Sprinkle with salt and pepper. Spread Brussels sprouts onto a baking sheet in a single later. Place on center rack in oven. Roast 40 minutes, stirring once or twice during cooking time. The outer leaves should be crispy and brown (but not burnt). If the leaves brown before the centers cook, reduce heat.
Disclaimer: This article is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. For your situation, please seek the advice of a qualified medical professional.
Sources:
(1) http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-k/index.html
(2) http://www.whfoods.com/genpage.php?tname=nutrient&dbid;=112
(3) http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0102/
