Vitamin K

Vitamin K

Most people haven't even heard of this power vitamin that is every where in nature but is small to us. It is not commonly available in supplemental form because we apparently need no more of it than is available in a good sensible diet. The most interesting part of this important vitamin is that if not found in the body we all would be in deep trouble without it!

What can high-vitamin K foods do for you?

• Allow your blood to clot normally
• Help protect your bones from fracture
• Help prevent postmenopausal bone loss
• Help prevent calcification of your arteries
• Provide possible protection against liver and prostate cancer
  

What events can indicate a need for more high-vitamin K foods?

• Excessive bleeding, including heavy menstrual bleeding, gum bleeding, bleeding within the digestive tract, or nose bleeding
• Easy bruising
• Problems with calcification of the blood vessels or heart valves
• Problems with bone fracture or bone weakening
  

Excellent sources of vitamin K include: spinach Brussels sprouts, green beans, asparagus, broccoli, kale and mustard greens. Very good sources include green peas and carrots.

In terms of health research, vitamin K is best known for its role in healthy blood clotting. Vitamin K is one of the key nutrients for keeping our blood clotting ability at the exact right level.

Public Health Recommendations
What are current public health recommendations for vitamin K?
In 2000, the National Academy of Sciences established the following Adequate Intake (AI) levels for vitamin K:

• Males and females, 0-6 months: 2 micrograms
• Males and females, 7-12 months: 2.5 micrograms
• Males and females, 1-3 years: 30 micrograms
• Males and females, 4-8 years: 55 micrograms
• Males and females, 9-13 years: 60 micrograms
• Males and females, 14-18 years: 75 micrograms
• Males, 19 years and older: 120 micrograms
• Females, 19 years and older: 90 micrograms
• Pregnant or lactating females, 18 years and younger: 75 micrograms
• Pregnant or lactating females, 19 years and older: 90 micrograms
  

Sounds like we need to get to know more about vitamin K!!