Vitamin K is a fat-soluble vitamin that is essential for blood clotting and bone formation. Inadequate diet and nutrition can lead to a deficiency that could have serious effects on your well-being. Following a well-balanced diet containing a variety of grains, fruits, vegetables, meats and dairy products will ensure that you have adequate vitamin K intake on a daily basis. Discuss your vitamin K needs with your doctor if you are concerned about your levels.
Vitamin K and the Body
The main function of vitamin K is to clot your blood in a timely manner to prevent blood loss. Without vitamin K, something as minor as a pin prick could cause you to lose all of your blood. Since it is a crucial vitamin to your well-being, your body stores large amounts of vitamin K so you do not run short in a time of need. Research is now correlating vitamin K with bone formation and osteoporosis prevention.
Your Diet and Vitamin K
Vitamin K is highest in dark green leafy vegetables, such as spinach, broccoli, cabbage and turnip greens. Oils like canola oil are a source of vitamin K among other nutrients. Meats, eggs and dairy also contain vitamin K, but not as much as green leafy veggies. Fruits and grains are not considered high sources, although they do contain small amounts. Vitamin K is a stable vitamin and will not be destroyed by cooking or lost in cooking water, which makes it easier to get adequate amounts through diet alone.
Vitamin K needs
The dietary reference intake for vitamin K is 90 mcg for adult females and 120 mcg for adult males. Spinach, for example, has 400 mcg in 1 cup and, 1 cup of iceberg lettuce contains 210 mcg. Eat a balanced diet and include greens on your plate each day to get your daily vitamin K needs. If you are unable to take in enough vitamin K through your diet, a doctor can discuss supplementation.
Vitamin K Deficiency
Deficiency in vitamin K is rare but, possible if you are not taking in a well-balanced diet. The main sign of a deficiency is excessive bleeding, which can lead to severe anemia. Causes of deficiency aside from inadequate intake include malabsorption, liver disease and continuous antibiotic therapy. If you are concerned that you are deficient, your doctor can order a blood test to determine how quickly your blood clots.
References
- "Krause's Food, Nutrition & Diet"; L. Kathleen Mahan, Sylvia Escott-Stump; 2004
- USDA: Another Reason to Eat Your Greens
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