‘Vital’ yet ‘Forgotten,’ that’s ‘Vitamin K.’ Nothing else could be the best way to describe this prestigious vitamin in the right words. Known as the fat soluble vitamin, the letter “K” in its name has been taken from the German word ‘Koagulation’ which signals towards the process of blood clotting.
Besides its role in blood clotting and bone mineralization, vitamin K supports healthy metabolism, maintain optimum brain function and acts as an umbrella against cancer.
Did you know? Lack of vitamin K may cause increased blood loss.
Two Types Of Vitamin
| Vitamin K1 | Vitamin K2 |
| Known as phylloquinone, this the major form of vitamin in our diet and is synthesized by plants. | Known as menaquinones, it comes from plant sources and is made by the synthesis of intestinal bacteria. |
| Required for blood clotting regulation. | Activates proteins and needed to prevent heart disorders, cancer, diabetes and secure bone health. |
Food Sources Rich In Vitamin K
A bucket of food options are available that fuel the body with needed amount of this highly benefiting vitamin. Some of the very amazing sources include…
1. Dried & Fresh Herbs
Dried thyme, basil and sage feed with 51 µg or 64% DV of vitamin K in a single tablespoon. Counting other options, they include dried coriander, marjoram, oregano, fresh basil, as each of these provides 10 µg or 13% DV in one tablespoon. Then there is fresh parsley that provides 82% DV.
2. Dark Green Leafy Vegetables
Feasting upon 100 grams of kale gives the body 882 µg or 1103% DV. Similar quantity, i.e. 100 grams of dandelion has 535% DV of vitamin K. Moving on to other leafy greens like broccoli, spinach, radicchio, collards, beet greens, lettuce, cress, Swiss chard, mustard greens and turnip greens, they have 62.5 µg or 78% DV in one cup serving.
3. Broccoli
Providing 141 µg or 176% DV in 100 grams, this vegetable is definitely the most nutrient dense food on the earth. A single piece consists of 52 µg or 65% DV, which is quite incredible.
4. Spring Onions (Scallions)
100 grams of these contain 207 µg or 259% DV of the vitamin. Moreover, they are abundantly rich in B-complex vitamins such as riboflavin, pyridoxine, thiamine, folic acid and niacin along with minerals like calcium, iron, manganese and copper.
5. Cabbage
Intake of 100 grams of cabbage feed with 76 µg or 95% DV of vitamin K. Not to skip, it has other vitamins like vitamin B1, vitamin B5, vitamin B6 and vitamin C.
6. Asparagus
100 grams of the vegetable has 80 µg or 100% DV. It is also the store house of several other nutrients such as fiber, chromium, folate, vitamins A, C & E.
7. Paprika, Curry and Cayenne Powder
Chilies have massive 106 µg or 132% DV in 100 grams along with good amounts of vitamins E and C. Paprika and curry powder have 7% DV; whereas, cayenne has 5% DV in one tablespoon.
8. Prunes
100 grams of prunes have 60 µg or 74% DV of the vitamin. As far as single prune is concerned, it has 6 µg or 7% DV.
9. Pickled Cucumber
Stocking 77 µg or 96% DV of vitamin K in the body is possible with 100 grams of this mouthwatering source.
10. Carrots
Medium sized carrot has 8 µg or 10% DV. Carrots are also loaded with iron, calcium and vitamins A and C.
11. Sun Dried Tomatoes
Rich source of the vitamin, 100 grams of sun dried tomatoes have 43 µg or 54% DV. Talking about a single piece of 2 grams, it has 1 µg or 1% DV.
12. Celery
Consuming 100 grams celery provide 29 µg or 37% DV of vitamin K. Other perks it offers include supply of potassium, folate, vitamin A and vitamin C.
13. Soybean Oil
184 µg or 230% DV can be grabbed from 100 grams of soybean oil.
14. Ground Cloves
One tablespoon of 7 grams has 9.9 µg or 12% DV.
15. Brussels Sprouts
Single brussels sprouts contain 33.6 µg or 42% DV; whereas, 100 grams contain 194 µg or 242% DV. They also have selenium, iron, potassium, phosphorous, manganese, magnesium, dietary fiber, folate, copper and vitamins A & C.
Daily Allowance Of Vitamin K (As Per Life Stage)
| 0-6 months | 2 micrograms/day. |
| 7-12 months | 2.5 micrograms/day |
| 1-3 years | 30 micrograms/day |
| 4-8 years | 55 micrograms/day |
| 9-13 years | 60 micrograms/day |
| 14-18 years | 75 micrograms/day |
| Men 19 years and older | 120 micrograms/day |
| Women 19 years and older | 90 micrograms/day |
| Pregnant or breastfeeding teens | 75 micrograms/day |
| Pregnant or breastfeeding women | 90 micrograms/day |
Group Of People Not Getting Enough Vitamin K
- People suffering from health issues like celiac disease, short bowel syndrome, cystic fibrosis and ulcerative colitis.
- Newborns who are not vaccinated with vitamin K at birth.
- Individuals who have had bariatric surgery.
Don’t Forget Vitamin K, If You Consume Vitamin D
Wine doubles the pleasure when joined by chocolate, salt influences the taste buds with pepper, magnesium works wonder with calcium and vitamin K creates its spell with vitamin D.
If possible, it is recommended to pair vitamin K supplementation with vitamin D. This is because while vitamin D increases calcium absorption to support bone health; vitamin K channelizes the absorbed calcium to the bones and out of kidneys & blood vessels.
Give Your Life The Vitamin K Lift
For the sake of wellness, you must start consuming this amazing vitamin right from today. The food resources given above are easily available and let you imbibe the right quantity without spending hefty bucks. So, why think more? Get up for some healthy and vitamin K wealthy shopping now.
