Maintaining Good Bone Health With Vitamin K

Vitamin K: General Overview

The production and appropriate function of proteins is critical for the body systems. Vitamins are necessary for proper development and growth for overall good health. There are certain proteins that are dependent on vitamin K for proper functioning. In particular, vitamin K contributes to the function of proteins responsible for coagulation (blood clotting) and bone mineralization.

Vitamin K and Blood Clotting (Coagulation)

The "K" in vitamin K was actually adopted from the German word "Koagulation." Vitamin K is essential for the proper functioning of several necessary proteins for coagulation, also known a blood clotting, to occur efficiently and effectively. There exists some preliminary evidence about vitamin K dependent proteins promoting healthy arteries by preventing artery hardening. Hardening of the arteries is responsible for blood flow restrictions. These blood flow restrictions are cause for heart attacks.

Vitamin K and Bone Mineralization

Vitamin K assists a specific protein within the bone, known as osteocalcin. The osteoblast, the most common bone forming cells, is responsible for the synthesis of osteocalcin. Osteocalcin is responsible for the promotion of calcium binding to the bone effectively. In this manner, vitamin K promotes healthy bones and maintains proper bone density levels. Research continues in an attempt to determine accurate percentages for increased bone health.

How Much Vitamin K Do I Need?

Currently, the recommended amount of vitamin K for daily intake is 120 micrograms for men and 90 micrograms for women. These values are based on the average amounts necessary for proper blood coagulation and bone mineralization. It is also important to note that these numbers vary based on the individual, as certain conditions, age, and location may lower or increase your overall needs. However, these values are also subject to discussion, as more research is necessary to determine more accurate values.

The List: Foods Rich in Vitamin K

The following is a list of various foods that are generally associated with abundant amounts of vitamin K in comparison to other foods. Vitamin K is commonly found in vegetables, milk and meat products. Vitamin K values are only decreased in minor amounts upon ordinary cooking. Listed is the particular food, the amount of food, and the micrograms of vitamin K delivered.

• Brussels Sprouts, cup, 460 micrograms
• Broccoli, cup, 248 micrograms
• Cauliflower, cup, 150 micrograms
• Raw Spinach, 1 cup, 120 micrograms
• Beef, 3.5 ounces, 104 micrograms
• Pork, 3.5 ounces, 88 micrograms
• Asparagus, cup, 68 micrograms
• Green Lettuce, 1 cup, 57 micrograms
• Soybean Oil, 1 tablespoon, 27 micrograms
• Whole Large Egg, 25 micrograms
• Strawberries, 1 cup, 23 micrograms
• Canola Oil, 1 tablespoon, 17 micrograms
• Whole Milk, 8 ounces, 10 micrograms
• Olive Oil, 1 tablespoon, 8 micrograms
• Medium Tomato, 7 micrograms

Vitamin K Deficiencies and Toxicity

Currently, deficiencies of vitamin K are quite uncommon. Deficiencies of vitamin K are typically associated with hindered blood coagulation. This is typically diagnosed through blood testing for coagulation time. Common symptoms are typically, easy bruising and/or bleeding, nosebleeds, blood in the urine or stool, and bleeding gums. Extremely high doses of vitamin K can be toxic to the body. This condition is also rare, as doses of daily vitamin K greater than 1000x the normal intake are required before toxicity occurs.

[sniplet Vita Male]

Sources: http://www.webmd.com/food-recipes/features/featured-nutrient-vitamin-k http://www.mayoclinic.com/health/drug-information/DR602165 http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/