Wellbeing Tips - Vitamin K

Vitamin K Sources

Dark green leafy vegetables like spinach, mustasa and kamote tops are especially rich in vitamin K. Cruciferous vegetables like cabbage and broccoli are also good sources. Consume at least 1 serving of these vegetables daily to complete your daily vitamin K needs.

Vitamin K Food Equivalents:

Complete your daily vitamin K requirements, 24 mcg for children and 59 mcg for adults, by consuming examples of vitamin K-rich food like the ones listed below:

1 cup spinach, raw 155 mcg
1 cup mustasa, raw, 56 g 144 mcg
1 cup kamote tops, raw, 35 g 106 mcg
1/2 cup broccoli, 44 g 45 mcg
1/2 cup cabbage, 45 g 34 mcg
1/2 cup okra, boiled 32 mcg
1/2 cup asparagus, 67 g 28 mcg
1/2 cup avocado, 75 g 16 mcg

Reference: USDA Nutrient Database for Standard Reference 2011

Vitamin K, the clotting vitamin

Vitamin K is one of the fat-soluble vitamins essential for the functioning of proteins involved in blood clotting. Prevent excess bleeding by consuming vitamin K-rich foods along with your good sources of protein like Monterey Meats and Magnolia Chicken.

Vitamin K Production

Newborns have low vitamin K status and are at increased risk to vitamin K deficiency which may result in life threatening bleeding. This is because vitamin K is not easily transported across the placenta. Hence vitamin K injection is administered to all newborns.

Vitamin K, for bone health!

Aside from calcium and vitamin D, vitamin K also plays an important role in maintaining proper bone health. It helps in facilitating normal bone formation and may help in the prevention of bone loss. Eat at least 1 cup of your dark, green leafy vegetables in addition to drinking 1 glass of Magnolia Purefresh Milk or Chocolait daily for good bone health.

Vitamin K requirements:

For proper blood clotting and good bone health, keep your vitamin K intake in check. The daily requirements are:

•Children – 24 mcg •Adults – 59 mcg

Reference: FNRI-DOST Recommended energy and Nutrient Intakes (RENI) 2002