Vitamin K Rich Foods

Vitamin K is a fat-soluble vitamin with blood clotting properties without which, the human blood would not be able to clot.Though Vitamin K is produced in the body, but not in quantities that meet the body’s needs. So, most Vitamin K requirements are fulfilled by the Vitamin K rich foods consumed as a part of the balanced diets.

Some Vitamin K Facts

Vitamin K was discovered in 1929 by Henrik Dam, a Danish scientist, when the coagulator properties of the blood came into his notice. The term Vitamin K originated from the word "koagulations vitamin", meaning 'coagulating vitamin' which became known as Vitamin K. Other than its main properties of blood clotting, Vitamin K rich food are also beneficial for bones as Vitamin K plays an important role in bone mineralization.

Vitamin K2 compounds (menaquinones) are made by bacteria in the human intestine particularly in the lower bowel and stored in the liver. There are individuals who cannot produce sufficient amounts of Vitamin K, especially those with damaged intestines. It becomes necessary for these individuals to eat foods rich in Vitamin K or orally take supplementary Vitamin K of around 65 to 120 micrograms to make up for the deficiency. The knowledge of foods high in Vitamin K is helpful to individuals in planning diets according to the nutritional needs.

Cooking Foods High in Vitamin K

Raw foods such as fruits and salads are the best source of Vitamin K as it is easier to absorb minerals from these foods. The best way to enjoy Vitamin K rich food is by making salads from the green vegetables and and fruits and adding it to the everyday diet. Cooked foods are considered bad source of vitamins. While cooking, health properties of the food is lost as the chemical bonds are broken and the nutrients are destroyed. The simplest way of retaining the vitamins is to cook the food lightly or having half cooked food. The nutritional values of these vegetables are retained with those crispy vegetables. While boiling the nutrients are lost into the water so it is better to use the boiled water as a soup or as a stock.

Some Common Vitamin K Rich Foods

These are some common sources of Vitamin K:

• Alfalfa
• Asparagus
• Amaranth leaves
• Beet greens
• Brussels sprouts
• Broccoli
• Cabbages
• Chard
• Collards
• Dandelion greens
• Endive
• Kale
• Lettuce
• Mustard greens
• Okra
• Onions
• Peas
• Parsley
• Sea kelp
• Spinach
• Sauerkrauts
• Turnip greens

Some Dried Spices with High Vitamin K

• Basil
• Celery flakes
• Coriander
• Marjoram
• Oregano
• Parsley
• Sage
• Thyme

Some Foods with High Vitamin K

• Bread crumbs
• Enriched egg noodles
• Fish oils
• Liver
• Milk
• Plums
• Prunes
• Soy bean
• Yogurt

Vitamin K Deficiency

People who have Vitamin K deficiency, suffer from faulty blood clotting resulting in excessive and non-stop bleeding. Vitamin K deficiency and its effects are:

• Osteoporosis and other bone disorders like brittle bones.
• Excessive bleeding including hemorrhaging for small cuts.
• Other side effects like nose bleeding and bruises.
• Birth defects and physical deformations related to bone growth.
• Artery diseases like clogged arteries, inflexible arteries and Atherosclerosis.

Adverse Effects of Vitamin K

Any person with excess Vitamin K could suffer from thickened blood leading to heart attack, stroke and other cardiovascular diseases. Individuals undergoing treatment for blood thinning need to make sure that their Vitamin K intake is less to avoid any adverse effects. Medicines such as Warfarin and Coumadin must be consumed as prescribed to avoid blood thickening.

Vitamin K rich foods are found in plenty but most people are unaware and indifferent towards their use. People prefer cooked and spicy food instead of nutritious fruits and salads. A little awareness would lead one to a better and healthier future.