Vitamin K, commonly known as the clotting vitamin, is an essential nutrient that the human body depends on. By producing essential proteins, vitamin K is responsible for the functioning of several proteins that encompass the regulation of coagulation (or blood clotting). There are several foods rich in vitamin K, rendering it relatively easy to consume and to avoid deficiency.
A report, which was published in 2012 in Food and Nutrition Research, outlines that vitamin K is formed in plants like green leafy vegetables. Located in the chloroplasts, vitamin K produced in these green vegetables account for a total of 90% of the vitamin K consumed in the western diet.
There is a wide range of foods that are sufficient natural sources of vitamin K. The United States Department of Agriculture Nutrient Database has classified the content of vitamin K in food sources. The foods highest in vitamin K include the following:
Green leafy vegetables:
Other vegetables:
Apart from the above, other vitamin k foods include:
It is important to note that if you are trying to incorporate vitamin K into your diet, freezing these foods may destroy the vitamin K content, but usually heating has no effect on them.
The Food and Nutrition Board at the Institute of Medicine outlined the recommendations for vitamin K intake in 2001. The recommendations include:
As you can see, by incorporating a healthy salad with kale or spinach leaves into your diet, it is simple to maintain adequate levels of vitamin K that your body needs. Your ability to form blood clots is enabled through vitamin K, and in fact, your life may depend on it! It is important to talk to a health expert about your currents needs for vitamin K due to deficiencies, medications, and dietary restrictions (if any).
References:
Vitamin K [Internet]. University of Maryland Medical Center [updated 2013 May 7; cited 2015 Jan 13]. Available from: http://umm.edu/health/medical/altmed/supplement/vitamin-k
Vitamin K Content of Common Foods [Internet]. University of North Carolina Medical School [cited 2015 Jan 13]. Available from: http://www.med.unc.edu/gi/im/staff/clinic/nutrition-files/vitamin-k-content-of-common-foods
Vitamin K [Internet]. National Institutes of Health [cited 2014 Jan 13]. Available from: http://www.nlm.nih.gov/medlineplus/ency/article/002407.htm
National Nutrient Database for Standard Reference Release 27 [Internet]. United States Department of Agriculture [cited 2015 Jan 13]. Available from: http://ndb.nal.usda.gov/ndb/nutrients/index
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press; 2001.
Vermeer C. Vitamin K: the effect on health beyond coagulation- an overview. Food Nutr Res. 2012;56: 5329.
Helpful Peer-Reviewed Medical Articles:
Vermeer, C. (2012). Vitamin K: the effect on health beyond coagulation-an overview. Food & nutrition research, 56.
Fusaro, M., Crepaldi, G., Maggi, S., Galli, F., D’Angelo, A., Calò, L., ... & Gallieni, M. (2011). Vitamin K, bone fractures, and vascular calcifications in chronic kidney disease: an important but poorly studied relationship. Journal of endocrinological investigation, 34(4), 317-323.
Holmes, M. V., Hunt, B. J., & Shearer, M. J. (2012). The role of dietary vitamin K in the management of oral vitamin K antagonists. Blood reviews, 26(1), 1-14.
Juanola-Falgarona, M., Salas-Salvadó, J., Martínez-González, M. Á., Corella, D., Estruch, R., Ros, E., ... & Lapetra, J. (2014). Dietary intake of vitamin K is inversely associated with mortality risk. The Journal of nutrition, 144(5), 743-750.
Brandenburg, V. M., Schurgers, L. J., Kaesler, N., Püsche, K., van Gorp, R. H., Leftheriotis, G., ... & Krüger, T. (2015). Prevention of vasculopathy by vitamin K supplementation: can we turn fiction into fact?. Atherosclerosis, 240(1), 10-16.
Gallieni, M., & Fusaro, M. (2014). Vitamin K and cardiovascular calcification in CKD: is patient supplementation on the horizon&quest. Kidney international, 86(2), 232-234.
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