Foods High In Vitamin K

When your mother told you to eat your greens, she was giving good advice. Leafy green vegetables are one of the foods high in Vitamin K, particularly the dark green varieties such as kale and spinach. The human body needs this vitamin for blood coagulation and for bone metabolism. Brassica, including cauliflower, cabbage, broccoli, and sprouts are another important source. Watercress and lettuce also supply the vitamin.

The body doesn't store the vitamin in substantial amounts, so a daily intake is necessary. The recommended daily amount is 80 micrograms for male adults and 65 micrograms for female adults. Foods high in Vitamin K also include kiwifruit, avocado and parsley. Dairy products, including milk and eggs, and cereals are another source. Alfalfa is high in Vitamin K and is often used in herbal medicine. It also contains Vitamins A, B, C, D, and E. Lesser quantities are found in oils such as Soybean Oil.

Vitamin K activates three proteins that are advantageous to bones. Every age group can benefit from the vitamin, from growing children to the elderly. Since its discovery in 1939 by scientists from Denmark, there are have been many studies into the merits of Vitamin K, how much we need and its effects on different groups of people.

Elderly people were found to be less prone to bone injuries like hip fractures when eating foods high in Vitamin K, which strengthens bones. However, studies have shown that the general population doesn't get the recommended amount especially with regard to children and people from the age of 20 to 40. This perhaps is not surprising as so many people rely on fast food and ready meals, instead of preparing meals from scratch, using fresh vegetables.

Some people who take regular doses of anti-biotics or are on a long-term course of them may develop a Vitamin K deficiency. Foods high in Vitamin K will help to redress the balance. After consulting a doctor's opinion, it may be appropriate to raise the Vitamin K level with supplementary vitamin tablets or liquid nutritional supplements. Patients taking Coumadin (Warfarin), which is an anti-coagulant, should also consult their doctor as very high levels of Vitamin K can affect the treatment.

The best advice is to eat a balanced diet with everything in moderation. Vitamins and minerals are a vital part of the dietary routine and foods high in Vitamin K are so important in achieving that balance. So, remember to eat your greens!