Affordable Healthcare Series- Vitamin K

VITAMIN K  

Vitamin K is a fat-soluble vitamin to be consumed with some fats and stored in the bodies are prerequisites for blood coagulation that the body needs for binding calcium in bones and other tissues.  Without vitamin K, blood coagulation impairment and uncontrolled bleeding can occur.  Four of the twelve mandatory clotting proteins require adequate vitamin K to complete this coagulation process.  Vitamin K can help reduce infections as well.  Much of the vitamin K in our diets comes from the intestinal bacteria we already have, because of this, your vitamin K levels can depend greatly on the arteries.  However, if you are on certain medications such as Warfarin (Coumadin), please consult your doctor before taking on a big swing in your vitamin K intake!  There could be harmful side-effects you may want to avoid.  Research data has shown that ideal intake of high vitamin K sources help the gut bacteria to thrive in their role as dietary nutrient converters, helping the body assimilate the nutrient we take in.

Vitamin K1 is the primary form of the nutrient found in vegetables and dark leafy greens.  There is a synthetic version, which is vitamin K3, but researchers do not readily recommend it.  The recommended daily allowance of vitamin K is 120 micrograms for men and 90mcg for women.  The Daily Value is consistent at 80 micrograms.  The list below has easy homegrown sources that are dense enough to provide your daily requirements by eating just a cup of any of them daily. Bottom Line: Better blood clotting, healthier gut bacteria, bones, teeth and heart function; and the potential prevention of certain cancers.   Grow these:

Spinach 1284% of DRI/DV per cup!

Assorted Greens 580%-920% of DRI/DV per cup

Broccoli 245% of DRI/DV per cup

Asparagus 180g per cup, 114% DRI/DV

Honorable Mentions:  Basil!  5g per Tablespoon, 107% DRI/DV.  Spring Onions, 100g per cup, 259% DRI/DV.  Fresh Parsley 82% DRI/DV per Tablespoon, and the Lettuces!