Why Do People Take Vitamin K?
helping the blood clot, preventing excessive bleeding. Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2.
Vitamin K1 is the main form of vitamin K supplement available in the U.S. Recently, some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone loss, but the research is conflicting.
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There’s also some evidence vitamin K may help keep bones healthy.
Good Sources Of Vitamin K
How Much Vitamin K Do I Need?
You should be able to get all the vitamin K you need by eating a varied and balanced diet. If you take vitamin K supplements, do not take too much as this might be harmful.
Benefits
Vitamin K benefits the body in various ways.
Bone health There appears to be a correlation between low intake of vitamin K and osteoporosis. In one study, healthy individuals over the age of 70 years with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance. Mineralization naturally occurs with age, and it is a major risk factor for heart disease.
Sources Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. Other sources include vegetable oils and some fruits. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” made from fermented soy beans.
Here are sample some food sources of vitamin K: 10 sprigs of parsley contains 90 micrograms (mcg)
a 3-ounce serving of natto contains 850 mcg
a half-cup serving of frozen and boiled collard greens contains 530 mcg
one cup of raw spinach contains 145 mcg
1 tablespoon of soybean oil contains 25 mcg
a half-cup serving of grapes contains 11 mcg
a hard-boiled egg contains 4 mcg Most adults in the U.S. Are believed to consume enough vitamin K. Recipe tips These healthy recipes have been developed by a registered dietitian. They can increase your vitamin K intake. Baked halibut with garlicky kale & toasted cashews Powered-up spinach lasagne Roasted Brussels sprouts with toasted pecans & avocado Spinach-pesto salad Dietary fat enhances the absorption of vitamin K, so a salad of green leaves drizzled olive oil would both provide vitamin K and help the body absorb i.