For your body to function properly, vitamins and minerals are essential in your daily diet. Vitamin K is fat-soluble and is found in plant sources. Iron is a mineral that is found in plant and animal sources. Taking supplements or eating foods rich in iron and vitamin K will prevent you from developing any deficiencies in these nutrients.
Vitamins K
Vitamin K is an essential component in the body's normal blood clotting process. The recommended daily allowance is 65 micrograms for adult women and 80 micrograms for adult men. A deficiency of this vitamin may occur in people who have any condition that affects the absorption of fats from the intestine, such as cystic fibrosis. A deficiency can cause bleeding from the mouth, stomach, intestines and skin. Although most of vitamin K you require is made in your body, you can obtain it from your diet.
Foods With Vitamin K
Green vegetables provide an excellent dietary source of vitamin K. The U.S. Department of Agriculture lists kale, collard greens, spinach, turnip greens, broccoli and dandelion greens as top sources of this vitamin. For example, 1 cup of frozen kale provides 1,147 micrograms and 1 cup of frozen turnip greens provide 851 micrograms of vitamin K. Brussels sprouts, okra, blueberries, peas, carrots and soybeans are also some of the best sources of vitamin K.
Iron
Iron is an important component of proteins and enzymes in your body. It is an integral part of hemoglobin -- the protein in red blood cells that transports oxygen throughout the body. The recommended daily allowance of iron is 8 mg for men and 18 mg for women ages 19 to 50, notes the Office of Dietary Supplements. A low intake of iron can cause iron deficiency anemia. Symptoms of this condition include shortness of breath, weakness, pale skin and poor blood circulation. Vegetarians, infants, children, and pregnant and menstruating women are at greater risk of developing this condition.
Foods With Iron
Animal sources provide the best form of iron as it is more easily absorbed in your body than iron from plant sources. Eat poultry, liver, beef, eggs and seafood to increase your daily intake. Sardines, oysters, salmon and tuna are examples of seafood that are rich in iron. Vegetarians can eat lentils and beans to help reach the daily allowance. The USDA lists kidney, lima, navy, black and pinto beans as a good iron source. Many food products are fortified with iron, such as breakfast cereals, bread, grits and rice.
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