Vitamin
K is one of the fat-soluble vitamins that is necessary for normal blood
clotting and bone strength. It is uncommon for a person to be deficient in
vitamin K because there are a variety of dietary sources for vitamin K, and
because the vitamin is produced by bacteria in the colon. Fruit green vegetables
and common cooking oils can be a good source of vitamin K.
Vitamin
K is a fat-soluble vitamin that is stored in fat cells for use in times of
dietary shortfall. Approximately half the body's normal daily requirement of
vitamin K is obtained from dietary sources, and the other half is supplied by
bacterial production in the lower intestine, according to Cancer.org. Vitamin K
is necessary for normal production of blood clotting proteins in the liver and
recently has been linked to production of the bone proteins that help prevent
osteoporosis.
The
main function of vitamin K is to regulate blood clotting. A low level of
vitamin K increases your bleeding time and this can lead to blood loss and easy
bruising. According to the University of Maryland Medical Center, newborn
infants are given injections of vitamin K because they are born deficient.
Without the supplemental vitamin K, a newborn infant could bleed to death from
a brain hemorrhage.
The
recommended daily intake of vitamin K is 90 μg, or micrograms, for adult women
and 120 μg for adult men, according to The University of Florida Institute of
Food and Agricultural Sciences. Green vegetables are the best source of vitamin
K. A single serving of turnip greens, spinach or broccoli contains more than
the total daily requirement for an adult. Beef liver, green beans and canola
cooking oil are also good sources of vitamin K, as well as some fruits.
A
vitamin K deficiency can increase your risk for osteoporosis. If you have
osteoporosis or a family history of it, you should become familiar with the
fruits and vegetables that have high levels of vitamin K and make them a part
of your diet. Green leafy vegetables are the dietary sources that have the most
vitamin K.
Kale
Kale
one of the most potent sources of vitamin K. One cup of kale has 1054
micrograms of vitamin K -- more than any other vegetable at the same serving
size. This is an enormous amount of vitamin K considering that the USDA
guidelines suggest that males get 120 micrograms and female get 90 micrograms
of vitamin K daily. A single serving of kale provides 9 to 10 times your
recommended daily dietary intake of this vitamin. Bowden lists kale among the
very best green vegetables you can eat. Kale is an abundant source of cancer
preventing phytochemcials and antioxidants, as well.
Parsley
Following
kale, parsley has the highest amount of vitamin K per serving. One cup of raw
parsley has 984 micrograms, or about 8 or 9 times more than your recommended
daily intake. Parsley is also among the
good source of myristica, a
volatile oil that may inhibit tumors according to Bowden and the National
Institute on Cancer. Additionally, parsley is a rich source of beta-carotene,
vitamin A, lutein and zeaxanthin, which help support your vision. Most people
only think of parsley as a condiment, but parsley sprigs are very healthful and
you can wash and then eat them just like any other vegetable.
Spinach
One
cup of cooked spinach provides 884 micrograms of vitamin K and is only 7
calories. Bowden notes that "calorie-for-calorie" green leafy
vegetables like spinach provide more vitamins, minerals and nutrients than any
other foods on planet. Make sure to cook your spinach for maximum vitamin K
potential though. Raw uncooked spinach has 145 micrograms of vitamin K, still meeting
and slightly exceeding your daily recommended intake, but cooked spinach has
about 8 times more vitamin K.
Blueberries, Grapes and Other Green Vegetables
The
best fruit sources of vitamin K are blueberries and grapes. Most fruits, with
the exception of blueberries and grapes, have very little vitamin K. Citrus
fruits, such as oranges and grapefruit, have less than 1 microgram. One cup of
blueberries has 28 micrograms and 1 cup of grapes has 23 micrograms of vitamin
K. Other green vegetables, such as Brussels sprouts, collard greens, green
onions, Swiss chard and turnips, all have significantly more vitamin K than
these two fruits.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Linus Pauling University: Vitamin K; Jane Higdon, Ph.D.; May 2004
- University of Utah: Vitamin K Content of Common Foods
- University of Maryland Medical Center; Vitamin K; Steven D. Ehrlich, NMD; June 18, 2009
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