Holistic Nutrition: Do We need Vitamin K?

close up shot of fresh kale
Kale! Although very beautiful with all its different colors .. is so high in Vitamin k

Aww, Good morning. How are you doing today? We are doing well. Today is overcast and cool… Perfect day to continue our series on Vitamins. Today we are touching on Vitamin K, which was discovered in 1935.

What is Vitamin K?:
Vitamin K is Fat-soluble, Which means that it absorbs into the body through fat ( containing cholesterol, phospholipids, and fatty acids). There are two forms of vitamin k. 1. One from food sources and another from Bactria (Menaquinones), which is found in fermented foods. 


What is its function in our bodies?:

  • Without K, the body cannot produce prothrombin. Which is a necessary clotting factor for blood clotting and bone metabolism.
  • To keep your bones strong and healthy.
  • Vitamin K participates in the nervous system by involving sphingolipid metabolism, a class of lipids widely present in brain cell membranes. Classically known for their structural role, sphingolipids are biologically potent molecules involved in various cellular actions.
  • Improves memory.
  • It May help atherosclerosis ( is when the arteries get clogged).
  • Osteoporosis 
  • Insulin resistance
  • Inflammation of the joints
  • Prevention of cardiovascular disease

What should be the Daily Intake?:

What signs should we look out for in Deficiency?:

IMPORTANT NOTE*** There are some health conditions associated with fat malabsorption. IF you have one of these, please make sure that you check with your doctor to have your levels checked out. You may need more than just increasing your food that is high in Vitamin K and needs a supplement. The conditions include an intestinal or biliary tract (liver, gallbladder, and bile ducts) disorder or having had part of the intestine removed, such as during bariatric surgery, Celiac, cystic fibrosis.

  • Bleeding in NewBorn
  • Bruising easily
  • produces stool that looks dark black (almost like tar) and contains some blood (very serious see a doctor)
  • small blood clots under nails
  • Weak bones
  • Liver disorder

Foods High In Vitamin K?:

Kale: 1/2 cup has 531 MCG
Mustard greens: 1/2 cup: 415 mcg (346% of the DV)
Natto: 313 mcg (261% of the DV)
Avocado: Half of the fruit, medium: 21 mcg
Beef Liver: 1 slice: 72 mcg (60% of the DV

So have you ever had any deficiency signs? Do you have any of the health conditions that you have to look out for in your Vitamin K levels? For me, this vitamin is very important. My mother was a jejunoileal bypass patient (I will talk bout that more in another blog), but absorption issues were a huge concern for her, and seeing how important Vitamines and Minerals and good proper nutrition were to our bodies is what really encouraged me to learn more. Also, a passion for sharing with others. Its a topic that may be talked about, but I don’t think in the way of understanding of the effects of having a lack of.. or even to much.

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