Dietary reference intakes for calcium, phosphorous, magnesium, vitamin d, and fluoride 1997. Vitamin k is a fat soluble vitamin which has a key role in blood clotting and bone metabolism. Food sources of vitamin k information about vitamin k. Vitamin a is important for normal vision, the immune system, and reproduction. Phylloquinone vitamin k1 content of foods in the u.
Many of these foods are things a lot of us dont eat anymore, or try to limit, such as egg yolks and butter. Any changes in your diet should be discussed with your doctor and pharmacist. Pdf vitamin k nutrition, metabolism, and requirements. Vitamin k is important because it helps our blood clot normally. Vitamin k is a fat soluble vitamin so cook your vitamin k rich foods in a healthy oil to absorbed. Samples analyzed for phylloquinone and dihydrophylloquinone by hplc, as described by booth et al. Fatty fish such as salmon, tuna, and mackerel are among the best sources. But once you learn about the many health benefits of vitamin k2, you want to eat more of these foods, not less. Ive listed the sources of vitamin k2 in order of least vitamin k2 to the most.
Discovered in 1929 by a danish scientist, two natural forms of vitamin k exist, vitamin k1 and vitamin k2. Its easy to get answers about health and nutrition. Each morning, think about the vitamin k foods you will eat that day. Vitamin k2, also known as menaquinone, is a fatsoluble micronutrient belonging to the vitamin k family. Avoidance of vitamin krich foods is common among warfarin. Vitamin k1, the most common form of vitamin k, is mainly found in plantsourced foods, especially dark, leafy green vegetables. A vitamin k deficiency is rare, although some medications, such as antibiotics, can suppress vitamin k temporarily. Agriculture usda, agricultural research service, nutrient data laboratory. Foods high in vitamin k include leafy green vegetables cooked and raw, broccoli, brussels sprouts, cabbage, pickled cucumber, asparagus. Vitamin k2 is found in fermented foods and in some meats and cheeses. Pdf vitamin k is present in the diet in the forms of phylloquinone and menaquinones. Vitamin d fact sheet for consumers office of dietary.
Try our grilled broccoli recipe which is grilled with some olive oil. Below is a listing of some common foods and vitamin k content per specified portion. Beef liver, cheese, and egg yolks provide small amounts. A large amount of a low potassium food can turn into a highpotassium food. Recommendations for vitamin d intake by age group are shown in a table on page 7. In terms of clinical endpoints, vitamin k deficiency in early infancy continues to be a leading cause of. Our bodies use vitamin k in blood coagulation and bone metabolism. Vitamin k, is an essential vitamin for our bodys health, but this vitamin is mostly overlooked. Below is a listing of foods with the highest amounts of vitamin k per specified portion. Portions as well as vitamin k content as specified in the us department of. The actual values of foods listed can vary depending on how the food was processed. Very high amounts of vitamin k supplements could still have side effects.
Fortified foods provide most of the vitamin d in american diets. In some countries, fortified foods specifically labeled as. Avoid eating a lot of vitamin k one day, and then none the next. In general, green, leafy vegetables contain the highest. Foods portion vitamin k content micrograms foods portion vitamin k content micrograms page 2 293us19004820101 0219of 2 peas, green incl. Food sources of vitamin d are rather limited, and include oily or fatty fish such as salmon, tuna, sardines and mackerel, egg yolk and liver. Vitamin k helps your blood to clot when you are bleeding. At restaurants choose restaurants best suited to your diet or where food is made to order. Vitamin k laboratory at tufts university, boston, ma. Vitamin k2 is found in some animal sources and in some fermented vegetables, such as pods. Below is a basic list for vitamin a in vitamin a rich foods for the top 20 vitamin a rich foods. Vitamin k is a fatsoluble vitamin that we get from food. Some people find it helpful to avoid the foods containing more than 200 mcg vitamin k foods that are very high in vitamin k.
Pdf in 2001, the us food and nutrition board concluded that there were insufficient data with which to. Conclusion a number of foods popular among hispanics may contribute significant amounts of vitamin k. Collectively, k2 and k1, also known as phylloquinone, play a critical role in your bodys blood coagulation process. Soybean products, in particular, such as soymilk, tofu and soybased meat alternative provide a good amount of hearthealthy omega3 fatty acids. Although some herbs, such as basil and thyme, contain large amounts of vitamin k, they are unlikely to be used in large quantities when cooking. So we thought it would be a good idea to look into the health benefits of vitamin k. Food sources of vitamin k information about vitamin k vitamin k is a fat soluble vitamin. Vitamin k is a group of vitamins that are stored in the bodys fat and liver. Top 100 list of foods and drink high in vitamin a and high. We have also listed 10 fantastic foods rich in vitamin k. Mean usual vitamin k intakes of patients adhering to the recommendation to limit or avoid vitamin krich foods was 35% to 46% lower than those of other patients p readers digest editors. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings. The commercial hydrogenation of ph ylloquinonerich.