Vitamin K is a
fat-soluble vitamin that is found in many green leafy vegetables and
can also be synthesized by our intestinal flora. Intestinal flora is
the normal bacteria found in the digestive tract. Newborn babies do
not have bacteria in their digestive tract, which can leave them
susceptible to vitamin K deficiencies, which is why many hospitals
give a dose of vitamin K to newborns. Newborns are typically the only
group at risk for this deficiency.
Vitamin K is
essential for the synthesis of blood-clotting proteins and a blood
protein that regulates blood calcium. Vitamin K is found in green
leafy vegetables, such as kale, spinach, turnip greens, cabbage, and
lettuce. The “K” in vitamin K stands for the Danish word
koagulation, meaning coagulation or clotting. Deficiency symptoms
include hemorrhaging and decreased calcium in bones. Toxicity
symptoms include interference with anticlotting medication and
synthetic forms of vitamin K can cause jaundice. It is recommended
that adults consume 90-120 µg
(micrograms) of vitamin K each day.
Kale, cooked (½
cup)- 520 µg
Brussels
Sprouts (½ cup)- 460 µg
Spinach,
cooked (½ cup)-380 µg
Turnip
Greens, cooked (½ cup)- 364 µg
Broccoli
(½ cup)- 248 µg
Cabbage,
raw (1 cup)- 104 µg
Cauliflower,
raw (½ cup)- 96 µg
Asparagus,
cooked (½ cup)- 72 µg
Lettuce
(1 cup)- 60 µg
Chickpeas
(½ cup)- 52 µg
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