One in a series of Healthy Headlines Vitaminutes: Quick looks at various vitamins, where to find them and why you need them.
What it does
Vitamin K is an important part of the blood-clotting process; in its absence, your blood does not clot properly. It may also help prevent some cancers, include leukemia, prostate cancer, colon cancer, non-Hodgkin lymphoma and oral cancers.
Vitamin K is thought to have a hand in many longevity benefits, including promoting strong bones, preventing heart disease, reducing the risk of hardened arteries. It may also help prevent Alzheimer’s disease.
Where to find it
Vitamin K is found in leafy green vegetables such as spinach, turnip greens, kale, Swiss chard and romaine lettuce. It is also commonly found in cruciferous vegetables such as broccoli, cabbage, bok choy, cauliflower and Brussels sprouts, as well as in vegetable oils.
How much you need
Vitamin K is among the fat-soluble vitamins, meaning it can be stored in the body’s fat tissues, as opposed to water-soluble vitamins, which are passed through more easily. Adult men should take in approximately 120 micrograms per day and adult women approximately 90 micrograms per day. A one-cup serving of spinach provides nearly 150 micrograms.
The last word
Since the body stores it, and it’s found in foods you generally want to be eating anyway, Vitamin K deficiency isn’t a big issue in the U.S. A larger potential issue, said St. Elizabeth Physicians registered dietitian Karah Stanley, is for individuals on blood-thinning medication such as coumadin (the prescription brand Warfarin), which impedes how vitamin K is used in the body.
“If you eat too much vitamin K, in can really have an impact,” Stanley said. Finding a balance is important, so if you’re taking an anticoagulant, talk to your doctor about your diet and how much vitamin K you need.
