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Vitamin K Rich Foods

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About Vitamin K, Vitamin K rich foods, Vitamin K deficiency symptoms
About Vitamin K
Vitamin K is a fat soluble vitamin that plays a critical role in blood clotting and bone metabolism. Without vitamin K, even a small cut would cause continuous bleeding in the body and perhaps even death. Lately, studies indicate that Vitamin K helps in maintaining strong bones in the elderly. Low levels of vitamin K in the body have been linked with lower bone density, and supplementation with vitamin K has shown improvements in bone health. Caution - Its role in maintaining the clotting cycle is so important that patients who take anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin K intake stable. Your doctor will discuss how best to manage and prevent a deficiency in Vitamin K.
Vitamin K – RDA - Recommended Average Daily Dietary Intake
(The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for vitamin K)
Infants 0 - 6 months: 2.0 micrograms per day (mcg/day)
7 - 12 months: 2.5 mcg/day
Children 1 - 3 years: 30 mcg/day
4 - 8 years: 55 mcg/day
9 - 13 years: 60 mcg/day
Adolescents Males and females age 14 - 18: 75 mcg/day
Adults Females age 19 and older: 90 mcg/day
Males age 19 and older: 120 mcg/day
Vitamin K deficiency
Though Vitamin K deficiency is very rare – it can occur when the body can't properly absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with antibiotics.
Vitamin K deficiency results in impaired blood clotting - symptoms of vitamin K deficiency include bruising and bleeding that may be manifested as nose bleeding, bleeding gums, blood in urine, extremely heavy menstrual bleeding.
Good Sources of Vitamin K
Vitamin K is found mostly in green leafy vegetables, cereals, soybeans, and other vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract. Some spices are also very high in Vitamin K.
Foods Rich in Vitamin K (100g) mcg per 100 g
Spices- basil, thyme, Sage (dried) 1715 mcg
Parsley raw 1640 mcg
Amaranth leaves, raw 1140 mcg
Kale, raw 817 mcg
Mustard greens, raw 497 mcg
Spinach, raw 483 mcg
Basil, fresh (tulsi) 413 mcg
Beet greens, raw 400 mcg
Coriander, raw 310 mcg
Turnip greens, raw 251 mcg
Lettuce, raw 174 mcg
Broccoli, raw 102 mcg
Vitamin K - Recommendations
The best way to get the daily requirement of essential vitamins such as Vitamin K is to eat a balanced diet that has multiple servings of freshly cooked or raw dark green leafy vegetables prepared with fresh herbs and spices instead of prepared foods.
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