Vitamin K is an essential, fat-soluble nutrient that when ingested at proper levels allows the body's circulatory system to operate at peak performance. Often called the anti-hemorrhage vitamin, vitamin K is best known for helping the blood to coagulate properly and thus prevent excessive bleeding.
Identification
The highest concentrations of vitamin K are found in leafy greens such as spinach, kale, collard greens and lettuce. It is also found in green vegetables such as brussels sprouts, broccoli and okra. Moderate levels of vitamin K are found in avocados, kiwis, lentils, kidney beans, artichokes, plums and peas. Bananas, carrots, grapes, apples, tomatoes, blueberries and oats contain lower levels of vitamin K. Though not a typical source, vitamin K can also be found in meat products from grass-fed livestock.
Benefits
Vitamin K is a key ingredient when it comes to blood coagulation. This vitamin not only helps blood clot properly, it also helps keep blood vessels working properly, which aids in preventing cardiovascular diseases such as hardening of the arteries. In addition, vitamin K helps the body absorb calcium, has been shown to help prevent osteoporosis and other bone-density problems and has even shown anti-cancer properties.
Considerations
Your doctor may advise you to avoid foods high in vitamin K if you have a blood clotting disorder or if you need to take blood thinners. If you fall into these categories, ask your doctor about ways to limit your vitamin K intake without compromising other nutritional needs.
Vitamin K and women
Vitamin K can help regulate a woman's menstrual cycle flow, particularly if she has chronic issues with heavy periods. In addition, Vitamin K can prevent hemorrhaging in newborns, particularly if the mother is prescribed anti-coagulants during her pregnancy.
Warnings
Too much vitamin K can cause kidney and liver problems, and possibly contribute to jaundice and anemia in newborns. Conversely, too little vitamin K can contribute to hemorrhaging and internal bleeding.
Administering vitamin K
Vitamin K is often quickly absorbed and expelled by the body, so it is important to include vitamin K-rich foods at most meals and stagger these selections throughout the day. For example, include fruits high in vitamin K at breakfast and for snacks, and include a salad of leafy green vegetables at dinner.
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