Vitamin K Foods: Sources And Benefits

Vitamin K is also known as the “coagulation vitamin”. Coagulators are a blood component that plays a major role in preventing and stopping bleeding. They are also called blood thickeners as (the term implies) they make the blood more viscous. You might say “so what if we bleed a little?” The thing is when you lack vitamin K, there is no such thing as bleeding a little. Without them, blood loss is always nasty and has a hard time stopping.

Vitamin K foodsSince you want to contain your blood cells inside your body and of course take advantage of the vitamin k benefits, knowing your foods high in vitamin K is important. The richest foods with vitamin K are actually edible green plants such as kale, broccoli, collard, spinach, asparagus, lettuce, mustard, Brussels sprouts, cabbage and others. Other fruits and vegetables that supply good amount of the coagulation vitamin are avocados (avocado nutrition facts), strawberries, lentils, kidney beans, leeks, celery, plums, kiwi, red cabbage and many more others.

You have heard correct if the best way to acquire vitamins from vegetables and fruits is to eat them raw as heat destroys the nutrients. If you have to cook, do not overdo them and if they are boiled or the likes with soup, take it because chances are, the vitamins are still inside and mixed in with the water or other sauce you are using.
Meat-lovers and self-declared vegetable allergic individuals do not have to worry on forcing to gobble up green vegetables and fruits for this matter. Thanks to herbivore livestock such as cows and pigs, their liver provide vitamin K although not as much as the green producers. Cow’s milk is also a very good source of the vitamin.

To better understand vitamin K foods and other sources, be aware that there are three forms of the coagulation vitamin. The first is phylloquinone or K1 which is taken from green vegetables helps in the calcium absorption and storage in the bones. That explains why Vitamin K has been studied to reduce the risk of hip fractures and osteoporosis. K2 or menaquinone, on the other hand, is the vitamin K that is manufactured by the natural flora in the intestines. It is assumed that probably half of your daily needs are made by these gut bacteria. As a hospitable host then, you only have to maintain the balance or else like in the case of regular oral antibiotic medication, vitamin K deficiency occurs. The third form menadione or K3 is artificially made for those who may have problems absorbing fats. This was especially formulated to be water-soluble unlike its natural fat-soluble counterparts.

So how much vitamin K you need anyway depends on your weight. The Recommended Dietary Allowance is 1 microgram for every 2 pounds. Actually, vitamin K deficiency is uncommon to people who eat a balanced diet unless their medical condition such as Crohn’s disease and liver disease warrants them to be prescribed with supplements. The bacteria in your intestine that naturally help you digest food also make vitamin K for your body to feed on. However, intake greater than 300 mcg per day may cause liver damage but it is quite rare and not something to really worry and calculate around as long as you either only take a supplement a day or eat a normal balanced diet that contains foods with vitamin K.

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3 Responses to “Vitamin K Foods: Sources And Benefits”

  • Jason LLoyd:

    really good, detailed article on the role and action of vitamin k in our body.

  • Mabel Cintron:

    It’s been like 10 years ago since I noticed the following: at least 1 or 2 times a yr. after eating lots of vegetables for lunch and dinner, I would get a blood clot on my hand; it will start by a light pain on a finger or the palm of my hand. I would notice part of the finder area turning green and a vain popped up. Around a minute of so later, the clot will pop and the area of the finger will turn blue/purple/green (bruised). The ares will remain bruised and tender for a couple of days. I went to a pharmacits and she saw when I was getting one clot on my hand. She said I have too much Vit. K in my system. Is this possible? I called my Dr. and he made no comments. He said he would need to actually see it happening in order to diagnose me. Any chance the Pharmacist was right? Please let me know. Thanks

  • Alex:

    Hard to say, their are other causes for that… I think it’s best to have someone examine you as you are thinking about doing.

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