Vitamin D, vitamin A, calcium and iron are nutrients that are talked about all the time. Either people are not getting enough or there is a new reason to include excellent food sources in your diet. While not the most talked about nutrient, getting plenty of vitamin K is essential to well-being as well. What foods are high in vitamin K? Are you including them in your diet? What happens when you do not get enough?
What Does Vitamin K Do?
This essential, fat-soluble vitamin is used by the body for blood clotting. Low levels can cause abnormal bleeding and bruising. On the other hand, people who are taking blood-thinning medications should talk to their doctor about their vitamin K intake. This nutrient can interfere with anticoagulant drugs.
Vitamin K is also very important for bone health, particularly as the body ages. Osteocalcin, the protein in bone tissue that binds with calcium, is dependent on this vitamin for synthesis. High vitamin K levels in the body can support normal, healthy bone-building by attracting more calcium to bone tissue. According to the Harvard School of Public Health, low levels of vitamin K in the body are connected with lower bone density.
This nutrient also supports healthy liver function. It helps with the conversion of glucose to glycogen and it may help to prevent cancers that affect the inner linings of organs.
Food Sources
What are the best food sources of vitamin K? The best way to include this nutrient in your diet and to support great bone density as you age, is to eat a green salad every day. Green leafy vegetables, as well as asparagus, broccoli, cauliflower and cabbage are all foods that are high in vitamin K. Chicken, egg yolks, blackstrap molasses, liver, oats, rye, yogurt and soy also provide a decent dose.
Are Supplements Necessary?
The recommended daily requirement for vitamin K for adults is 90 mcg. About one in four Americans consume enough food sources of this vitamin. Still, supplements are not always necessary. Try including at least one serving of dark green leafy vegetables in your diet every day. One cup of boiled spinach for example contains more than 1000 percent of the daily requirement. If taking antibiotics, make a healthy diet an even greater priority. Antibiotics can reduce how much vitamin K your body will absorb. Regularly taking aspirin can also interfere with absorption.
If concerned about your nutritional intake, talk to your doctor about taking a multi-vitamin to ensure enough vitamin K, as well as other nutrients. Regardless of whether you take a supplement or not, make healthy food sources a priority. Pregnant women should avoid large doses of synthetic vitamin K towards the end of pregnancy.
References
Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).