Vitamin K gets its name from the German word for the process of blood clotting: koagulation. This vitamin works with several proteins to help the blood clot normally, reducing the risk of easy bleeding and bruising. Olive oil, mayonnaise, broccoli, spinach, kale and Romaine lettuce contain high levels of this vitamin. What some people do not realize is that even small amounts of certain herbs contain significant amounts of vitamin K.
Types
Several herbs contain vitamin K. Sage, used for cooking and preparation of herbal remedies, contains 34.3 mcg of vitamin K in 1 tbsp. Cooks use parsley as a garnish and flavoring agent for salad dressings, mayonnaise, soup stocks, gravy, mashed potatoes and soups. A 1 tbsp. serving of raw parsley contains 62.3 mcg of this vitamin. Basil adds flavor to the cuisines of Thailand, Taiwan, Italy, Cambodia, Laos and Vietnam. Alternative health practitioners use basil to relieve stress and improve immune system function. Each 1 tbsp. of chopped fresh basil has 11.0 mcg of vitamin K. Chefs use thyme to flavor soups, meats and stews. Thyme also acts as an antiseptic and helps relieves the symptoms of bronchitis and cough. A 1 tbsp. serving of ground thyme contains 72.0 mcg of vitamin K. Other herbs with vitamin K include ginseng, ginkgo biloba, ginger and St. John's wort.
Health Benefits
Using herbs high in vitamin K has several health benefits. In addition to helping the blood clot normally, vitamin K also reduces the risk of bone fractures and prevents hardening of the blood vessels. Bone contains three proteins that depend on adequate vitamin K intake: matrix Gla protein, osteocalcin and protein S. Without enough vitamin K to synthesize and use these proteins properly, the bones soften. Matrix Gla protein also plays a role in preventing calcification of the heart and blood vessels. Adding herbs rich in vitamin K to meals and snacks increases your daily vitamin K intake and helps you benefit from this important vitamin.
Considerations
If you take a blood clot prevention drug, such as warfarin, discuss the use of these herbs with your doctor before adding them to your diet. Sheldon G. Sheps, M.D., of MayoClinic.com warns against consuming large amounts of parsley and other foods high in vitamin K if you take warfarin. Because vitamin K promotes blood clotting, eating foods with high levels of the vitamin counteracts the effects of drugs used to prevent blood clots. Ginger, ginkgo biloba, St. John's wort and ginseng may also affect the way warfarin works in the body, according to The Ohio State University Medical Center.
Adequate Intake
The Food and Nutrition Board of the Institute of Medicine advises adult men to consume 120 mcg of vitamin K per day. Adult women should consume 90 mcg of vitamin K per day. When adding herbs to your diet, consider how each herb will affect your vitamin K consumption. Consuming 1 tbsp. of ground thyme would give a woman 81.8 percent of her daily adequate intake of vitamin K. Adding 2 tbsp. of raw parsley to a salad would give an adult man 103.8 percent of his daily adequate intake of this vitamin.
References
- Linus Pauling Institute; Vitamin K; Jane Higdon; May 2004
- MayoClinic.com; Warfarin Diet: What Foods Should I Avoid?; Sheldon G. Sheps; May 2010
- The Ohio State University Medical Center; Diet and Anticoagulant Therapy; September 2008
- Food and Nutrition Board, Institute of Medicine: Dietary Reference Intakes (DRIs): Estimated Average Requirements (PDF)
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