>The Fat Soluble Vitamins A, D, E, K

>Today the focus is Vitamin K, and why it should be in your diet. As with all vitamins, you should try to put them in your diet through food- not supplements! Some people do need some supplements, such as Vegans who consume none  very little Vitamin B12 in their diet due to not eating meat/dairy.
Vitamin K is important and was only discovered about 50 years ago. Like Vitamin D, K is made within th human body.
Vitamin K is stored in the liver and then distributed though the body. Vitamin K is needed for the production of proteins found in the blood, bones and kidneys.
Vitamin K is best known for its important role in blood clotting. At least 13 different proteins are involved in the making of a  blood clot, and Vitamin K is essential for the production of at least six of them, especially the protein thrombin. If any of the important proteins are missing, blood cannot clot and the result is hemorrhagic disease. In other words, if an artery or vein is cut– the bleeding will not stop if there is not enough Vitamin K.
Hemorrhagic disease is casued by a Vitamin K deficiency, which can result from such things as fat malabsorption disease such as liver disease, Crohn’s and Ulcerative Colitis. Also- if a person uses antibiotics too long- it can destroy the intestional bacteria which is needed in the gut for the body to produce Vitamin K.
Some very good sources of Vitamin K in food: Spinach, turnip greens, cabbage, cauliflower, broccoli, avocado, lettuce, pistachio nuts, canola oil, carrots, miso, sweet peppers, potatoes with skin, kiwi fruit, soybean oil, plums
Heat does not destroy Vitamin K but freezing does.
Adequate intake for Vitamin K  Adult males: 120 micrograms/day Adult Females: 90 micrograms/day
Taken in part from: Ternus, M. & Broihier, K., (2007) Vitamins: Boost and Enhance Your Body. Avon, MA.  F&W Publications