Novafeel.com
  Are vitamin and mineral supplements meaningful?
   Fat-Soluble Vitamins
Vitamin A Vitamin D Vitamin E Vitamin K
   Water-Soluble  Vitamins:
Vitamin C Vitamin B1 Vitamin B12 Pantothenic Acid
Folic Acid Vitamin B2 Biotin
Vitamin B6 Niacin
   Other:
Antioxidants Coenzyme Q10 Melatonin
                Recommended Dietary Allowances (RDA) - USA - Vitamins and Mineral nutrients
              Recommended Dietary Intake of Vitamins and Mineral Nutrients for Germany (DGE*)

Vitamin K

Vitamin K is important for the synthesis of protein and it is also used in the body to control blood coagulation.

Vitamin K: In-depth

Vitamin K is a collective term used for a number of fat-soluble substances. Vitamin K is essential for the formation of substances in the liver that control blood coagulation in other words it enhances blood coagulation. In addition to this, vitamin K is also vital for the synthesis of protein which is found in the blood, kidneys and in the bones.

There is also evidence that vitamin K plays an important role in the mineralization of bones which means it can help to prevent osteoporosis.

Bacteria that colonize the large intestine synthesise considerable amounts of the vitamin K 2. It is unclear whether this bacterial synthesis meets the overall human vitamin K requirements.

The storage capacity of the organs is only 0.4 mg which means that the vitamin K storage would be empty after two weeks if the body did not get a sufficient supply of the vitamin.

Vitamin K is not affected by heat and oxygen but it is sensitive to light.

Vitamin K: Requirement, deficiency, oversupply

Recommended intake of vitamin K according to the DGE*

Age

Men

Women

19 - 25

70 µg

60 µg

25 - 51

70 µg

60 µg

51 - 65

80 µg

65 µg

over 65

80 µg

65 µg

*Deutsche Gesellschaft für Ernährung - a German Nutrition Society

Most healthy people who are on a healthy diet do not have to worry about getting a vitamin K deficiency. However, a deficiency can occur if the body is unable to metabolise fats properly.

Vitamin K deficiency symptoms can be caused by certain gastrointestinal illnesses as well as the long-term intake of certain medication (antibiotics, anticonvulsants or salicylates). Excessive bleeding (impaired blood coagulation) is an indication for a vitamin K deficiency.

High doses of vitamin K do not lead to toxicity in healthy people.

top

Vitamin K in Food:

Foods rich in vitamin K 1 are green leafy vegetables and lettuce. Other vitamin K rich foods include whole wheat products, meat, milk, eggs, fruit and other vegetables.

Vitamin K in 100 g food:

Curly kale: 817 µg
Chicken heart: 720 µg
Spinach: 335 µg
Brussels sprouts: 275 µg
Cauliflower: 167 µg
Chick peas: 164 µg
Broccoli: 154 µg
Wheat germs: 131 µg
Butterhead lettuce: 130 µg
Lentils: 123 µg
Chicken liver: 80 µg
Butter: 60 µg
Corn oil: 60 µg
Oats: 63 µg
Farmer's cheese 40%: 50 µg
Farmer's cheese 20%: 23 µg
Chicken egg: 47.5 µg
Corn: 40 µg

Units: 1,000,000 µg = 1 g

Vitamin K is a stable vitamin and is minimally susceptible to damage by heat and oxygen. This means that vitamin losses from cooking are relatively minimal. On the other hand vitamin K is easily destroyed by daylight.

top


The Complete Book of Food Counts, 9th Edition: The Book That Counts It All



Earl Mindell's New Vitamin Bible,
Earl Mindell, Hester Mundis

 Home
 Diets  Diet
 Why are diets rarely
 successful?
 What do we offer?
 Nutrition
Fats
Carbohydrate
Protein
Vitamins
Minerals
Trace Elements
Calorie Tables
 Fitness
Washboard Abs
Sport Injurys
Exercise Machines
Inline-Skating
Training-Methods
 Relaxation Techniques
 Calculate BMI
 (Body-Mass-Index)
 Health
 Alternative Medicine
 Diseases
 Beauty and Wellness
 Add this side to my
 favorites
 Imprint, Copyright
 Contact us
 SM nutrition, SM fitness,
 SM diet, SM health