We all know vitamins A, B, C, D but what about vitamin K? What’s vitamin K responsible for and are we getting enough of this vitamin?
Vitamin K has 2 naturally occurring forms: K1-phylloquinone and K2- menaquinone. K1 is found in leafy greens while K2 in fermented foods.
- It synthesizes proteins that are essential to clot blood and stop bleeding. Vitamin K deficiency can cause bleeding and excessive bruising.
- Along with vitamin D, it leads calcium to the bones and make the bone stronger.
- It protects from calcification of the arteries and valves.
- Reduces the risk of getting Alzheimer’s and prostate cancer.
The recommended daily dose is 0.001mg for 2.20lb of body weight.
Here are the best sources for vitamin K:
- Leafy green vegetables: spinach, kale, collards, mustard greens etc.
- Herbs: thyme, basil, coriander, sage, chives
- Brassica vegetables: broccoli, cabbage, Brussels sprouts, cauliflower
- Salad greens: garden cress, spring onions, red lettuce, celery
- Hot spices: paprika, chili powder, cayenne pepper, curry
- Leeks, asparagus, okra, soybeans, dried fruit, olive oil