Vitamin K
Vitamin K is a fat-soluble vitamin that is necessary for proper blood clotting and strong bones. A common mistake is assuming that vitamin K is the same as potassium, given that the symbol for potassium in the periodic table is "K". Potassium is a mineral and not a vitamin. However, potassium and vitamin K are related to each other.
What do potassium and vitamin K have in common?
Vitamin K and potassium are both essential nutrients that provide a range of health benefits. Here are some ways in which these two nutrients are similar:
- Both vitamin K and potassium help keep bones healthy.
- Vitamin K and potassium are found in many of the same foods, including leafy green vegetables, broccoli, Brussels sprouts, cabbage, and kale.
Did you know there are two types of Vitamin K?
Vitamin K1, also known as phylloquinone, is found in green leafy vegetables such as spinach and kale, as well as broccoli, cabbage, and Brussels sprouts. Vitamin K2, on the other hand, is found in animal foods such as poultry, eggs, and dairy. Vitamin K2 is often considered to be more effective than Vitamin K1 because it resembles substances that naturally occur in the body.
The benefits of Vitamin K
- Blood Clotting: Vitamin K contributes to normal blood clotting.
- Bone Health: Vitamin K contributes to the maintenance of normal strong bones.
Recommended daily intake (RDI)
The required amount of Vitamin K in micrograms depends on age and gender. The recommended daily intake (RDI) for Vitamin K is:
- 90 micrograms/day for men aged 19 and older
- 75 micrograms/day for women aged 19 and older
- 65 micrograms/day for men aged 14-18
- 50 micrograms/day for women aged 14-18
- 30 micrograms/day for children aged 9-13
- 25 micrograms/day for children aged 4-8
- 20 micrograms/day for children aged 1-3
What is the upper limit of Vitamin K?
There is no upper limit for Vitamin K intake, as it is not toxic even in high doses. This is because the body only absorbs the amount of Vitamin K it needs, and excess is excreted in the urine. Therefore, there is no need to worry about consuming too much Vitamin K, as the body simply eliminates any excess.
If you are taking blood thinners or other medications that interact with Vitamin K, it is advisable to consult your doctor to determine the appropriate amount of this nutrient.
Vitamin K in food
Although Vitamin K can be found in various foods, green leafy vegetables are among the richest sources of this nutrient. Here are five foods that are particularly high in vitamin K per 100 grams:
Kale: 390 Micrograms
Kale is a green leafy vegetable from the cabbage family and an excellent source of Vitamin K. It can be consumed either raw or cooked and is often used in salads and stir-fry dishes. Kale is also a popular ingredient in smoothies.
Spinach: 483 Micrograms
Spinach is a green leafy vegetable rich in nutrients like Vitamin K. It is low in calories and can be consumed either raw or cooked. Spinach is versatile and can be used in various dishes, from salads to main courses.
Parsley: 1640 Micrograms
Parsley is an herb often used as a garnish. It is rich in Vitamin K and is a popular ingredient in many Middle Eastern and Mediterranean recipes. Parsley is used for both culinary and traditional applications.
We have added a selection of products rich in vitamin K below this blog. Scroll down to check them out and learn more!