Catherine Saxelby's Foodwatch | Q. Why do we need vitamin K for healthy blood?

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Q. Why do we need vitamin K for healthy blood?

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A. Discovered in 1929, vitamin K is the collective name for a group of three different compounds, the most common being vitamin K1 or phylloquinone. Vitamin K is a fat soluble vitamin so some fats or oils are needed in the diet so it can be taken up into the body from the digestive tract.

Vitamin K is used to make proteins that help our blood clot which is why it's so important for healthy blood. For this very reason, it's given to all babies in Australia just after they're born.

Anyone who take medication to keep the blood thin will generally be told to keep their vitamin K intake at a steady level, neither too much nor too little.  Greatly varying intakes of vitamin K - such as two large salads one day and no vegetables at all the next - can stop these medications from working properly.

How much?

Women need 60 micrograms (mcg) while men need 70 micrograms (mcg) of the vitamin each day.

Adequate Intakes for vitamin K per day:
(NHMRC Australia 2006):

2.0 mcg for babies (0 to 6 months)
2.5 mcg for babies (7 to 12 months)
25 mcg for toddlers (1 to 3 years)
35 mcg for schoolchildren (4 to 8 years)
45 mcg for schoolchildren (9 to 13 years)
55 mcg for teenager (14 to 18 years)
60 mcg for women
70 mcg for men
60 mcg for pregnant women
60 mcg for breastfeeding women.

 

Where do you find it?

Vitamin K is found in a wide variety of foods but particularly in green vegetables, fruits and nuts. Cooking doesn’t affect it but freezing may destroy some. The bacteria normally found in our digestive tract also produce small amounts of vitamin K.

Foods

 mcg
½ cup broccoli, cooked 200
½ cup spinach, raw 106
½ cup lettuce 56
½ cup pistachio nuts 43
½ avocado 40
1 kiwi fruit 19
1 tablespoon canola oil 20
½ cup carrots, cooked
 13
2 tablespoons peanut butter 7
1 medium cucumber 6

 

 

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