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Vitamin K Foods - Do you get Enough of this Little Known Nutrient?

Updated on July 17, 2010

Vitamin K is a very key nutrient but is one that few people know very much about, not to mention know anything about vitamin K foods. This vitamin is a significant ingredient in the chemical reactions that allow your body's blood to coagulate when the skin is pierced. As a fat soluble vitamin, vitamin K is saved in your body versus water soluble vitamins that must be taken daily because the body promptly passes them through the body.

The daily recommended dose of vitamin K is 85 micorgrams (mcg) every day. Many people will not need to be anxious about a deficiency in vitamin K, foods with the nutrient are common and the amount you need every day is not too excessive. It is so easy to complete your daily vitamin K needs that just a single tablespoon of chopped fresh parsley on your dish will supply you with 75% of your RDA.

Sources of Vitamin K

Green leafy vegetables are the ideal sources of vitamin K, with kale by far being the highest in the nutrient. Kale is a super food in its own right. Not only does it deliver over 1,000 mcg's of vitamin K a serving, it is also the most protein packed vegetable known. Other green leafy vegetables high in vitamin K include spinach, turnip greens, beet greens and collard greens. All of these vitamin K foods have levels of the nutrient of over 500 mcg per serving, and with the recommended dosage of the vitamin being 85 mcg, it is simple to get your daily intake.

Generally an individual with a poor diet will have to receive medical attention for a deficiency in a more important vitamin that is tougher to acquire before they ever reach the point of being deficient in vitamin K. Those who are in danger for not getting enough vitamin K are those who endure cystic fibrosis, IBS and liver disease and newborn babies. A newborn baby only has 30-50% of the clotting capabilities of a healthy grown-up.

Signs of a Deficiency and Treatment

Anemia, easy bruising, bloody noses and bleeding for an abnormally long time are all clues of a deficiency. There are no known side effects from vitamin K and no identified negative effects that a supplement of the vitamin could have on kids, pregnant women or the elderly. Those on a blood thinners should avoid vitamin K foods since these are people who have to avoid blood clots.

Other factors to get sufficient vitamin K foods are that it helps lessen the appearance of dark under eye circles and bruises, build strong bones, and its antioxidant like properties can help battle cancer. This under appreciated vitamin is necessary to a healthy life and although most individuals get enough of it in their everyday diets, it is something to be mindful of as you make decisions about your diet.

You can discover additional articles about how to choose the best vitamin k foods.


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