Vitamin K Essentials

coumadin vitamin k warfarin Jul 31, 2024

Vitamin K: Essentials

What is Vitamin K?

Vitamin K, the not so often talked about nutrient, is a fat-soluble vitamin essential for blood clotting, bone health, and other bodily functions. It comes in two main forms: K1 (phylloquinone), found in plant foods, and K2 (menaquinone), found in animal products and fermented foods.

Daily Recommended Intake

Adults (Men): 120 micrograms (mcg)
Adults (Women): 90 micrograms (mcg)
Children: Varies by age; consult with a pediatrician for specific recommendations.

Upper Limit

There is no established upper limit for vitamin K from food sources, as toxicity is rare. However, excessive supplementation should be avoided unless prescribed by a healthcare provider.

Signs of Deficiency

Easy bruising
Excessive bleeding from wounds or injections
Heavy menstrual periods
Blood in urine or stool
Osteopenia or osteoporosis (weak bones)

Signs of Excess

Vitamin K toxicity is rare, but excessive amounts from supplements may cause:

Jaundice in newborns
Hemolytic anemia (destruction of red blood cells)

Common Foods High in Vitamin K

Kale (1 cup, cooked): 1,062 mcg
Spinach (1 cup, cooked): 888 mcg
Broccoli (1 cup, cooked): 220 mcg
Brussels sprouts (1 cup, cooked): 218 mcg
Parsley (1/2 cup, fresh): 492 mcg
Lettuce (1 cup, raw): 62 mcg
Soybeans (1/2 cup, cooked): 43 mcg

Herbs High in Vitamin K

Basil (1 tablespoon, dried): 36 mcg
Thyme (1 tablespoon, dried): 48 mcg
Sage (1 tablespoon, dried): 34 mcg
Oregano (1 tablespoon, dried): 23 mcg
Parsley (1/2 cup, fresh): 492 mcg

Nutrients and Factors Affecting Vitamin K Absorption

Fats: Vitamin K is fat-soluble, so it is better absorbed with dietary fats.
Vitamin E: High doses of vitamin E can interfere with vitamin K absorption and function.
Antibiotics: Long-term use of antibiotics can reduce vitamin K-producing bacteria in the gut, leading to deficiency.
Warfarin (Coumadin): This blood-thinning medication interferes with vitamin K, so intake must be consistent and monitored by a healthcare provider.

Who Should Avoid High Vitamin K Intake?

Individuals on Warfarin (Coumadin): As mentioned, those on blood-thinning medications should keep vitamin K intake consistent and consult with their healthcare provider before making any dietary changes.

Vitamin K Loaded Recipe

Kale and Spinach Super Salad

This nutrient-dense salad is packed with high vitamin K foods, offering a delicious way to boost your intake of this essential vitamin.

Ingredients

2 cups kale, chopped
2 cups spinach, fresh
1/2 cup parsley, chopped
1/2 cup broccoli, lightly steamed and cooled
1/2 cup Brussels sprouts, shaved or thinly sliced
1/4 cup roasted soybeans
1/4 cup feta cheese, crumbled
1 avocado, sliced
1/4 cup dried cranberries
1/4 cup sunflower seeds

Dressing

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions

Prepare the Greens:
- Wash and dry the kale, spinach, and parsley.
- Place them in a large salad bowl.
Add the Vegetables:
- Add the chopped parsley, broccoli, and shaved Brussels sprouts to the bowl with the greens.
Add the Toppings:
- Top the salad with roasted soybeans, crumbled feta cheese, avocado slices, dried cranberries, and sunflower seeds.
Prepare the Dressing:
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.
Dress the Salad:
- Drizzle the dressing over the salad and toss to coat evenly.
Serve:
- Serve immediately or chill in the refrigerator for about 30 minutes to allow the flavors to meld together.

Nutritional Benefits

Kale: 1 cup provides about 1,062 mcg of vitamin K.
Spinach: 1 cup provides about 144 mcg of vitamin K.
Parsley: 1/2 cup provides about 492 mcg of vitamin K.
Broccoli: 1/2 cup provides about 110 mcg of vitamin K.
Brussels sprouts: 1/2 cup provides about 109 mcg of vitamin K.

Tips for Enjoyment

This salad is versatile; feel free to add or swap any of your favorite high-vitamin K vegetables.
Pair this salad with a lean protein, such as grilled chicken or salmon, to make it a complete meal.
Store leftover salad (without dressing) in an airtight container in the refrigerator for up to two days.

For more high vitamin K recipes and personalized dietary advice, contact Karie, your dietitian, who can help you tailor your diet to meet your health goals. Enjoy your vibrant and nutritious meal!

References

Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com

Ph. 780-814-2983

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Vitamin K Essentials