Nutrient Information: Vitamin K (phylloquinone)
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| Nutrient Key Information | |||
| Nutrient Name: | Vitamin K (phylloquinone) | ||
| Nutrient Category: | Vitamins and Other Components | ||
| Measuring Unit: | µg | ||
| Nutrient Summary: | It is important for blood coagulation and bone metabolism. | ||
| Nutrient Function: |
Vitamin K functions as a coenzyme for biological reactions involved in: • Blood coagulation (blood clotting). Vitamin K activates several proteins which are involved in the blood clotting. • Bone osteocalcin metabolism and health. Vitamin K helps osteocalcin binding to minerals that increases bone density. • Positively affect calcium homeostasis and may work synergistically with vitamin D. Vitamin K also converts certain residues in proteins into biologically active forms, such as osteocalcin (found in bone) and matrix Gla protein (originally found in bone, later on also found in vascular smooth muscle and cartilage). So Vitamin K may play roles in the prevention of some chronic diseases, such as osteopenia and osteoporosis. Also some research suggests that Vitamin K may reduce the risk of some heart diseases. However, more research is needed. Phylloquinone (vitamin K1): it is the plant form of vitamin K, it is the major dietary form of Vitamin K. Menaquinone (vitamin K2): it is produced by bacteria in the gastrointestinal tract (GI tract), and also exists in various animal-based and fermented foods. Menadione (vitamin K3): is a synthetic or artificially produced form of vitamin K. Usually it is used in the animal feed as a supplement. Vitamin K is rapidly metabolized and excreted. It is a fat-soluble nutrient. Body stores relatively low amount of vitamin K in blood and tissue compare to other fat-soluble vitamins. |
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Food Sources
Phylloquinone Vitamin K1:
• Leafy green vegetables: such as Swiss chard, mustard greens, spinach, kale, collard greens, turnip greens, broccoli
• Soy and canola oils (has higher absorption rate)
• Some fruits: such as kiwifruit, avocados, blueberries and figs
• Margarine
Menaquinone Vitamin K2:
• Poultry meat, dairy foods, and eggs
• Some cheeses
• Natto (Japanese fermented soybeans)
Notes:
• Vitamin K is a fat-soluble nutrient, fat-containing meal can enhance the absorption of Vitamin K.
• Leafy green vegetables: such as Swiss chard, mustard greens, spinach, kale, collard greens, turnip greens, broccoli
• Soy and canola oils (has higher absorption rate)
• Some fruits: such as kiwifruit, avocados, blueberries and figs
• Margarine
Menaquinone Vitamin K2:
• Poultry meat, dairy foods, and eggs
• Some cheeses
• Natto (Japanese fermented soybeans)
Notes:
• Vitamin K is a fat-soluble nutrient, fat-containing meal can enhance the absorption of Vitamin K.
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Sample Foods High in: Vitamin K (phylloquinone) |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Chard, swiss, raw
Category: Vegetables and Vegetable Products
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830 µg | 691.67% |
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Mustard greens, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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592.7 µg | 493.92% |
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Spinach, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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493.6 µg | 411.33% |
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Kale, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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418.5 µg | 348.75% |
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Turnip greens, cooked, boiled, drained, with salt
Category: Vegetables and Vegetable Products
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367.6 µg | 306.33% |
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Chives, raw
Category: Vegetables and Vegetable Products
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212.7 µg | 177.25% |
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Broccoli, cooked, boiled, drained, without salt
Category: Vegetables and Vegetable Products
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141.1 µg | 117.58% |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary | It is important for blood coagulation and bone metabolism. |
| Deficiency Health Effects |
In general, clinically significant vitamin K deficiency is extremely rare. Only limited individuals with various lipid malabsorption syndromes (such as bile production fails) or treated with drugs which interfere with vitamin K synthesis and action (such as some antibiotics) may have vitamin K deficiency. If vitamin K deficiency occurs, the blood clotting time will take longer and non-stop bleeding could be fatal. Vitamin K deficiency may also reduce bone strength and increase the risk of getting osteoporosis. |
| Effects if Above Upper Limit | No adverse effects have been reported with high intakes of vitamin K (both phylloquinone and menaquinone forms) from food or supplements. Therefore, data were insufficient to set a Upper Limit for vitamin K. |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) article: Vitamin K • Examine.com article: Vitamin K Supplement |
| Daily Value Age Group | Recommended Daily Values | |
| Toddler 1 to 3 years old: | 30 µg | |
| Child 4 to 8 years old: | 55 µg | |
| Male 9 to 13 years old: | 60 µg | |
| Male 14 to 18 years old: | 75 µg | |
| Male 19 to 30 years old: | 120 µg | |
| Male 31 to 50 years old: | 120 µg | |
| Male 51 to 70 years old: | 120 µg | |
| Male Senior 71 or older: | 120 µg | |
| Female 9 to 13 years old: | 60 µg | |
| Female 14 to 18 years old: | 75 µg | |
| Female 19 to 30 years old: | 90 µg | |
| Female 31 to 50 years old: | 90 µg | |
| Female 51 to 70 years old: | 90 µg | |
| Female Senior 71 or older: | 90 µg | |
| Female Pregnancy (>18): | 90 µg | |
| Female Lactation (>18): | 90 µg | |
| FDA (Based on 2000 calorie daily diet): | 120 µg |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |