Vitamin K foods
The vegetables of the brassica family are rich in vegetable K. If you load your plates with cauliflower, broccoli, cabbage, kale and Brussels sprout, you can meet your vitamin K requirement. Alfalafa, spinach, lettuce and turnip greens are rich in this essential vitamin. Several spices and culinary herbs such as parsley, oregano, basil, sage, thyme and coriander contain adequate amounts of vitamin K. Soy contains moderate amounts of vitamin K. You can also get fair amount of vitamin K from milk, yogurt, fish oil and liver.
Vitamin K dosage
In the your body, vitamin K is synthesized naturally by the bacteria living in the gut. Any excess amount of vitamin K needed by the body is supplies by vitamin K rich foods. Infants need very small amounts of vitamin K between 2 and 2.5 micrograms. To prevent hemorrhagic disease that develops from vitamin K deficiency after birth, infants are often given vitamin K injections. 120mcg and 90mcg of vitamin K are needed daily by adult men and women respectively. The requirement of vitamin K usually does not increase during pregnancy and lactation.
Benefits of vitamin K rich foods
If you have adequate deposit of vitamin K in your body, you will not bleed to death. Vitamin K is essential for blood clotting. Studies have shown that for building healthy bones, besides calcium and vitamin D, your body needs vitamin K. Vitamin K helps to bind calcium to the bones, preserving the natural density of the bones. Vitamin K is also good for the heart. It could prevent plague accumulation in the coronary blood vessels. Researchers believe that vitamin K could perhaps help to normalize the blood sugar level in diabetics.
People suffering from coronary heart diseases and osteoporosis should increase their vitamin K consumption. People suffering from diseases such as ulcerative colitis, Chron’s disease, celiac disease and hepatitis, which reduce bile secretion, have a greater risk of suffering from vitamin K deficiency. Bile helps in the absorption of vitamin K. Sometimes certain antibiotics and aspirin can obstruct absorption of vitamin K. If you are suffering from these diseases or taking medications that prevent vitamin K absorption, you would need vitamin K supplements along with vitamin K rich foods.