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
- 3 Beets
- 1 Sweet Potato
- Pinch of Salt
- 1/2 Cup Uncooked Quinoa
- 3 Cups Spinach
- 1 Tbsp Goji Berries
- 1 oz. Goat Cheese
- 1 Tbsp Flax Seed
- 1 Tbsp Olive Oil
- 1 Tbsp Agave
- 1/4 tsp Pepper
- 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!
- Vitamin E 93%
- Vitamin K 2926%
- Magnesium 177%
- Phosphorus 125%
- Protein 33.15
- Carbs 109.21
- Fiber 35.36
- Sugar 53.55
- Booth SL. Vitamin K: food composition and dietary intakes. Food Nutr Res 2012;56.
- 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.