Dr Jack A T Edmonds MB BS FRCGP

Private General Practitioner

Your Health in Our Hands

120 Harley Street

Phone: 020 7935 5050
Fax: 020 7935 3888
Email: enquiry@drjackedmonds.co.uk

Vitamin K

Not a vitamin that we hear talked about so much but lately it is being mentioned more.  Vitamin K is not actually a single nutrient but a group of related nutrients being mainly Vitamin K1 (phylloquinone) and K2 (menaquinone). K1 is found mostly in green salad leaves and green vegetables like kale, broccoli and sprouts.  Around 75-90% of our Vitamin K intake comes from this particular source.  K2 is found in poultry, cheese and milk and also in soya bean products and fermented cheese.

So what does Vitamin K do? Vitamin K activates blood clotting, builds healthy bones, helps prevent osteoarthritis, boosts heart health, guards against type 2 diabetes and helps prevent memory loss.

Guidelines advise intakes of about 1mcg per kg of bodyweight so if you weigh 65kg then 65mcg is recommended daily.  Undoubtedly the richest sources of vitamin K1 is found in greens so now you know why it is so important to have your green vegetables daily!  An 80g serving of kale provides an astonishing 635mcg, spinach 395mcg, Brussels sprouts 155mcg, broccoli 110mcg.   If you turn to the meat, poultry and dairy group of foods the levels are much lower eg 100g of chicken provides 30mcg of K2, 100g lean steak 3.5mcg, 200ml whole milk 5mcg and 100g smoked salmon 1mcg.  However it is important to regularly eat foods from both groups as they each have different roles to play in the body.

News - BBC Health