Vitamin K

Vitamin K,” the fat-soluble vitamin with a common chemical structure of 2-methyl-1,4-naphthoquinone, naturally present in foods and available as a dietary supplement. These compounds include

Phylloquinone (vitamin K1)
Menaquinones (vitamin K2). Menaquinones have unsaturated isoprenyl side chains and are designated as MK-4 through MK-13, based on the length of their side chain. MK-4, MK-7, and MK-9.

Vitamin K and blood clotting

Vitamin k helps to make 13 proteins that have a role in blood clotting, which helps prevent your wounds from continuously bleeding so they can heal quickly. The body needs vitamin K to produce prothrombin, a protein and clotting factor important in blood clotting and bone metabolism.

Vitamin K and CVD

Vitamin K helps in producing matrix Gla proteins (MGP), which may help prevent calcification or hardening of heart arteries,

Vitamin K and bone health

Vitamin K helps in the production of proteins in bone, including osteocalcin, which is required to prevent the weakening of bones. Vitamin K is an essential nutrient that works with calcium to build strong bones. People who have higher blood levels of vitamin K have higher bone density.

Recommended amount of Vitamin K

The AI amount is estimated to ensure nutritional adequacy. For adults 19 years and older, the AI for vitamin K is 120 micrograms (mcg) daily for men and 90 mcg for women and for those who are pregnant or lactating.

Vitamin K rich food

• Phylloquinone is present primarily in green leafy vegetables and is the main dietary form of vitamin K

• Menaquinones, which are primarily of bacterial origin, are present in large amounts in various animal and fermented foods. Almost all menaquinones, especially the long-chain menaquinones, are also produced by bacteria in the human gut.

• MK-4 is unique in that the body produces it from phylloquinone via a conversion process that does not involve bacterial action.

Roasted Beets & Sweet Potato Salad

Ingredients

Salad:

3 Beets
1 Sweet Potato
Pinch of Salt
1/2 Cup Uncooked Quinoa
3 Cups Spinach
1 Tbsp Goji Berries
1 oz. Goat Cheese

Dressing:

1 Tbsp Flax Seed
1 Tbsp Olive Oil
1 Tbsp Agave
1/4 tsp Pepper

Method

Cube beets and sweet potato. Place on a baking sheet or pan and lightly spray with coconut oil.
Top with a pinch of salt, then bake at 425 for 30 minutes or until soft.
While the vegetables are roasting, cook quinoa according to directions and set aside.
Finely chop the lettuce (optional) and toss with the goji berries and goat cheese.
Add the beets and sweet potato. Enjoy!

Nutrient profile

Vitamin E 93%
Vitamin K 2926%
Magnesium 177%
Phosphorus 125%
Protein 33.15
Carbs 109.21
Fiber 35.36
Sugar 53.55

References

Booth SL. Vitamin K: food composition and dietary intakes. Food Nutr Res 2012;56.
[PubMed abstract]
Ferland G. Vitamin K. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:230-47.
Suttie JW. Vitamin K. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2014:305-16.
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