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.
  • https://www.jaroflemons.com/

Tags: