Vitamin K

Vitamin K is a fat-soluble vitamin that plays a role in blood coagulation as well as bone metabolism and building and may help prevent osteoporosis. Studies have shown that vitamin K might help reduce the risk of prostate and liver cancer. It also shows promising uses for the treatment of Alzheimer’s disease.

There are two common types of vitamin K. K1 is found in a variety of vegetables and consumed in the diet. K2 is produced by bacteria in the large intestine.

Vitamin K Foods

Drinking just one green smoothie each day will provide more than adequate levels of vitamin K from the greens you add to it. Since vitamin K is a fat-soluble vitamin, you will enhance absorption by adding some healthy fat such as a slice or two of avocado to your smoothie. I make many of my green smoothies with 1/4 of an avocado or two tablespoons of ground flax seeds.

Vitamin K Deficiency

Vitamin K deficiency is not common in healthy individuals. Infants as well as those with liver damage, cystic fibrosis, inflammatory bowel disease and recent abdominal surgeries are at risk for deficiency.

Vitamin K Toxicity

While allergic reaction is possible to excessive doses of vitamin K, there is no known toxicity that has been discovered from either vitamin K1 or K2. Synthetic forms of vitamin K (K3) is toxic at high doses.

The Effects of Cooking On Vitamin K

I am not aware of any research that indicates that heating or the exposure to air or UV light will reduce the potency of vitamin K in foods.

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Tags: nutrients, vitamin k