Food Sources That Contain Vitamin K

Food Sources That Contain Vitamin K

Vitamin K is an essential vitamin that is crucial for promoting blood coagulation in the body. It is found mostly in plant-based foods, especially leafy green vegetables and vegetable oils.

Function

The primary role of vitamin K in the body is to help blood to clot and therefore prevent excessive bleeding. Vitamin K may also help the body maintain bone mass, thereby preventing osteoporosis, a dangerous condition in which the bones become brittle, weakened and highly susceptible to serious fractures.

Need

Vitamin K is a fat-soluble vitamin, meaning the body has the ability to store excess amounts of the nutrient. The body stores very little of it, however, meaning that it's important to include vitamin K-rich foods in your diet every day in order to maintain healthy levels.

Intake

The Institute of Medicine has established an adequate intake (AI) level for vitamin K, which is 75 micrograms (mcg) per day for males and females 14 to 18 years old; 90 mcg for females 19 and up; and 120 mcg for males 19 and up. Pregnant and lactating females can follow the same intake guidelines as nonpregnant females.

Sources

Top food sources of vitamin K include: kale, spinach, collard greens, turnip greens, mustard greens, broccoli, brussel sprouts, butterhead lettuce, raw parsley, raw spinach, iceberg lettuce, okra, canned pumpkin, frozen peas, raw celery, asparagus, tomato paste, blackberries, blueberries, grapes, carrots, artichokes, canola oil, raw cucumber, raw cauliflower, ripe tomatoes, pumpkin seeds, green bell peppers and cashews. While vitamin K supplements are available, they are generally unnecessary unless a person has a true vitamin K deficiency. Vitamin K deficiencies are rare, however, so obtaining the nutrient through food sources is the best strategy to meet your nutritional needs.

Preservation

Vitamin K holds up well to heat and water so little is lost during the cooking process. Freezing foods, however, may decrease their vitamin K content, so fresh sources are generally best.

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