.: Vitamin K

(field of romaine lettuce)

Vitamin K

There are two forms of Vitamin K: mentaquinone and phylloquinone. Menaquinone is synthesized by the bacteria that exists naturally in your intestinal tract. Phylloquinone is found in green plants, which is the primary source of Vitamin K for your diet.

Functions of Vitamin K
Vitamin K is essential for blood clotting (coagulation). An easy way to remember this major role of Vitamin K is to associate the letter K with "klotting". Without vitamin K, a simple cut on your finger would cause uncontrollable bleeding. I was going to put a picture, but I thought I'd spare y'all the graphics ;).

Vitamin K is important to Bone Health. Vitamin K is a coenzyme and alters the bone protein "osteocalcin". Vitamin K enables the osteocalcin to bind with calcium. Inadequate amounts of Vitamin K can be a factor in osteoporosis.

Daily Needs
Currently, the amount of Vitamin K made from bacteria in your intestinal tract that contributes to your daily needs is unknown. Therefore it is estimated that women need 90 micrograms and men need 120 micrograms daily. Notice Vitamin K is measured in micrograms.
There are no adverse effects of consuming too much Vitamin K.

Food Sources
When it comes to meeting your Vitamin K needs, think green. Vegetables like broccoli, asparagus, spinach, salad greens, brussels spouts, and cabbage are all very rich in this vitamin. Vegetable oils and margarine are the second largest source.

I have created this chart below with more food sources and their amounts.