Spinach is a good source of dietary vitamin K.
Vitamin K is an essential dietary vitamin. Patients who need need to regulate their vitamin K intake, but for healthy individuals, it's a requirement. Because Vitamin K is found in only a few, very healthy foods, it's important to eat a varied diet to get enough.
Basics
Vitamin K is a blanket term for a group of similar, fat-soluble substances that are needed for modifying certain proteins in the body. These substances are instrumental in blood clotting, although they also contribute to bone mineralization and general cell growth throughout the nervous system. There are two natural forms of it: vitamin K1, or phylloquinone, and vitamin K2, or menaquinone. Vitamin K2 is produced naturally by bacteria in the large intestine, but vitamin K1 must be ingested from plant foods.
Recommended Amounts
Vitamin K deficiency is uncommon in healthy adults because vitamin K is found in many foods, and because the body naturally preserves the vitamin. However, deficiency is a concern for people who take medications that inhibit vitamin K absorption, or for people with conditions that cause fat malabsorption. For healthy adults, though, the Food and Nutrition Board of the Institute of Medicine recommends about 120 micrograms a day for men, and about 90 micrograms a day for females.
Considerations
While vitamin K is essential in certain body functions, some people may need to regulate their vitamin K intake. Some medical conditions can create the risk of blood clot formation which could lead to heart attack, stroke, or pulmonary embolism. Patients with these conditions are often given blood thinners or other medications that inhibit Vitamin K function to reduce the possibility of clotting. Patients on these medications are also advised to regulate their dietary intake of Vitamin K. If you are at risk of any of these conditions or are taking this type of medication, discuss a safe diet with your doctor.
Dietary Sources
Vitamin K1, or phylloquinone, is the biggest source of vitamin K in the diet, and it is largely found in vegetable oils and green leafy vegetables. These oils include olive oil, soybean oil, canola oil, and mayonnaise made with these oils. However, hydrogenation decreases the level of the vitamin, so look for products made with pure forms of the oils. One cup of broccoli, kale, spinach, lettuce, Swiss chard, or watercress all provide at the daily minimum required intake.
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