Food With Vitamin K
Vitamin K is a fat soluble vitamin. In humans Vitamin K has been shown to help with the clotting of blood, bone metabolism, and vascular biology. There are many natural sources of Vitamin K, and some Vitamin K is also produced inside of the human body. Enrichment and supplementation of Vitamin K is also common in many food and dietary supplement products.
Good Food Sources of Vitamin K
There are many food items which provide high amounts of Vitamin K. Green leafy vegetables are the best sources of Vitamin K. Here is a list of foods highest in Vitamin K: kale, spinach, turnip greens, collard greens, Swiss chard, parsley, mustard greens, Brussels sprouts, green leaf lettuce, broccoli, endive lettuce, and romaine lettuce. There are other food sources which contain amounts of Vitamin K, but not to the same extent as the list above. Those items include: iceberg lettuce, red cabbage, asparagus, some forms of coffee, some forms of teas, and soybean oils.
The body is also able to produce Vitamin K from bacteria in the large intestine. The ability of the body to produce amounts of Vitamin K2 in the body makes it very strange for any case of Vitamin K Deficiency to occur in healthy adults.
Daily Recommended Allowance of Vitamin K
The amount of Vitamin K a person needs is based on their different age, gender, and other life conditions. The basic recommendations for the daily recommended allowance are based on what would be a healthy diet for 95-97% of the population.
The Food and Nutrition Board at the Institute of medicine recommends the following dietary intake for Vitamin K: Infants 0 - 6 months of age – 2.0 mcg per day, infants 7 – 12 months of age – 2.5 mcg per day, children 1 – 3 years of age – 30 mcg per day, children 4 – 8 years of age – 55 mcg per day, children 9 – 13 years of age – 60 mcg per day, adolescents males and females 14-18 years of age – 75 mcg per day, and Adult males and females 19 years of age and older – 90 mcg per day.
Suggestions for Possible Ways to Supplement Vitamin K in a Healthy Diet
It is always recommended that a person gets their vitamins and minerals their bodies require from proper diet. A low fat diet which is rich in fresh fruit, fresh vegetables, lean meats, and whole grains will provide a person with the vitamins and minerals which will keep their bodies healthy. Yet, many people simply don’t have the time to invest in eating a full diet. This can often lead to vitamin deficiencies or subclinical vitamin deficiencies.
A good way to get the vitamins a person needs is through meal replacement products. A good meal replacement product can provide a person with the Vitamin K they need to have the health in the bones which they require. When looking for a meal replacement product it is important to look to make sure it has all of the essential vitamins and minerals which the body requires. While a body can run on meal replacement products, it is still recommended that person add vitamins and minerals also through normal healthy dieting. There has been no research supporting the claim that a person can live solely on supplemental vitamin alone. Meal replacement products are great for a person who is simply trying to get into the best shape of their lives, and a person who is looking for a healthy advantage with muscle development and weight loss.
