Vitamin K  Foods and Functions

Vitamin K -a little known vitamin but an important one

Vitamin K Foods and Functions

Green Vitamin K Foods

Vitamin K is a fat soluble vitamin The K comes from the German word - koagulation. Coagulation is the when you blood clots and Vitamin K is essential in this process.

Vitamin K deficiency is not common in most healthy adults. It is widespread in many common foods. Vitamin K2 is also synthesized by bacteria in the large intestine.

Broccoli and leafy greens are foods high in Vitamin K. Some other common Vitamin K foods include:

Food Serving Vitamin K (mcg)
Olive oil 1 Tablespoon 8.1
Soybean oil 1 Tablespoon 25.0
Canola oil 1 Tablespoon 16.6
Mayonnaise 1 Tablespoon 3.7
Broccoli, cooked 1 cup (chopped) 220
Kale, raw 1 cup (chopped) 547
Spinach, raw 1 cup 145
Leaf lettuce (green), raw 1 cup (shredded) 62.5
Swiss chard, raw 1 cup 299
Watercress, raw 1 cup (chopped) 85
Parsley, raw 1/4 cup 246

Even though K is a fat soluble vitamin your body doesn't store it very well.

It is recommended that you get around 80 mg of the vitamin each day. This can come from foods that contain Vitamin K or from a natural health supplement.

For most people that eat their green veggies there shouldn't be problem getting what you need.

Groups that could be at risk of being low are newborns, anyone who has been taking antibiotics, people with liver disease or anyone who does not eat a healthy balance diet.


Symptoms of Vitamin K deficiency that you might notice are easy bruising, bleeding (such as frequent nosebleeds), bleeding gums, blood in waste products (urine or stool) or even heavy menstral bleeding.

Vitamin K is important for more than just blood clotting. Foods high in Vitamin K can also help in the prevention of bone loss by helping your body to absorb calcium. It can also help in preventing hardening of the arteries.

Mom was right (again), eat your vegetables. Those green things are great vitmain K food sources.

And if getting your vitamin K foods is difficult for you or you need a little extra, look for a healthy natural supplement or multivitamin containing Vitamin K.

A good multivitamin can enhance the foods with vitmain K that are already in your diet.

Its something to think about.

Jump back to the Vitamin K foods.
If I had my way I'd make health catching instead of disease. 
~Robert Ingersoll

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