Get Vitamin K

Expanded for multiple methods.

←Older revision		Revision as of 22:35, 27 June 2016
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−	Vitamin K plays important roles in many of the organs and processes of the body, including blood clotting, bone metabolism, and vascular health.	+	Vitamin K plays important roles in many of the organs and processes of the body, including blood clotting, bone metabolism, and vascular health. Having a deficiency is rare, but possible. Luckily, vitamin K is extremely easy to get enough of.
	[[Category:Dietary Supplements]]		[[Category:Dietary Supplements]]
		+
	== Steps ==		== Steps ==
−	#  Learn the foods high in vitamin K: green vegetable matter, especially leaves such as spinach or kale; dairy fat, in such products as butter or whole milk, especially if the animals were eating grass; shellfish and other seafood; certain fermented products, such as natto and aged cheeses; eggs; and meat (especially livers) from ruminants, such as sheep, goat, or cattle.[[Image:Get Vitamin K Step 1.jpg|center]]
−	#  Prepare the foods properly.[[Image:Get Vitamin K Step 2.jpg|center]]
−	## Vegetables should be cooked in fat, or at least chewed with it, to improve adsorption. Do not worry, vitamin K is not heat sensitive, so long cooking at high heat is not a problem.
−	## Meats should be somewhat cooked to aid digestion, and, if excessively lean (such as rabbit), might benefit from additional fat as well.
−	#  Eat the food. To improve absorption from vegetables, make sure you chew well, getting the cells broken open and intimate with the fat, if you had not already done so while cooking them.[[Image:Get Vitamin K Step 3.jpg|center]]
		+	===Getting Vitamin K from Food Sources===
		+
		+	#Eat leafy greens. Leafy greens are an awesome source of vitamin K. Some greens that contain large amounts of vitamin K are kale, mustard greens, collard greens, and spinach.<ref>http://ift.tt/296ea0P;
		+	#*You don’t need to eat very much of these greens to get your vitamin K. An average serving of green vegetables has about 600% of your recommended daily intake.
		+	#*For most leafy greens, a cup is considered a serving.
		+	#*You can get your vitamin K from greens whether they’re cooked or raw. However, some nutritionists believe that raw greens deliver the most nutrients.
		+	#Get vitamin K from herbs. You can get your vitamin K from fresh or dried herbs. You’ll need to eat more than you might usually if you’re trying to get a lot of vitamin K in your diet. Some of the best sources are basil, thyme, sage and parsley.<ref>http://ift.tt/28ZbWwl;
		+	#*For most herbs, you’ll need to eat between one and two tablespoons of the dried herb to get your recommended daily intake.
		+	#*You can make recipes that use lots of a specific herb to up your intake. For example, you can make pesto with basil or tabouleh with parsley.
		+	#Eat scallions. Scallions, also known as spring onions, are another great source of vitamin K. They can be eaten raw or cooked and are great in a variety of dishes.<ref>http://ift.tt/28ZbWwl;
		+	#*Scallions are inexpensive and can be found in your local grocery store.
		+	#*You can eat both the green and the white parts of scallions.
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		+
		+	===Getting Vitamin K from Supplements===
		+
		+	#Take a multivitamin. Multivitamins are great because they give you your recommended daily dose of many nutrients. Ask your doctor if taking a daily multivitamin would be good for you.<ref>http://ift.tt/296e4pS;
		+	#*Some multivitamins might not contain vitamin K, so check the label before you buy.
		+	#*There are multivitamins available for specific groups, such as children, pregnant women, and senior citizens.
		+	#Take a Vitamin K supplement. You can also find vitamin K on its own. Look for vitmain K supplements at your local natural food store, health center, or pharmacy.<ref>http://ift.tt/296e4pS;
		+	#*If you don’t see vitamin K at your local store, you can order the supplements online.
		+	#Get a Vitamin K shot if needed. For people with a severe vitamin k deficiency, doctors may prescribe a vitamin K shot. This is a way to get plenty of vitamin K without having to rely on the digestive system to process it.<ref>http://ift.tt/28ZbOx5;
		+	#*If you’re concerned that you won’t be able to get vitamin K any other way, a shot may be your best bet.
		+
		+	===Relying on Your Body’s Natural Vitamin K===
		+
		+	#Determine how much vitamin K you need. Most people’s bodies actually manufacture plenty of vitamin K. If you regularly eat a balance diet and you don’t have any gastroinestinal ailments, you’re probably getting enough vitamin K. However, some signs that you have a deficiency can be:<ref>http://ift.tt/296dWH9;
		+	#*Easy bruising
		+	#*Gastrointestinal bleeding
		+	#*Excessive menstrual bleeding for women
		+	#*Blood in the urine
		+	#*People most at risk for vitamin K deficiency are people with chronic malnutrition, alcohol dependency, and people whose bodies have a problem with the regular absorption of vitamins.
		+	#Limit Vitamin K rich foods if necessary. Some people actually need to limit the amount of vitamin K they consume. If you are taking prescription anticoagulants, which are meant to interfere with the role of vitamin K, you’ll need to keep your dietary intake of vitamin K purposefully low.<ref>http://ift.tt/28ZbYV3;
		+	#*If you’re on prescription anticoagulants, never take vitamin K supplements.
		+	#Let the body produce vitamin K. The reason vitamin K deficiency is rare is that the bacteria in your intestines will make it for you. Sometimes taking antibiotics when you’re sick or have an infection will kill these bacteria, which can lead to a mild or temporary deficiency. However, even this is most common in people whose levels of vitamin K were already low.<ref>http://ift.tt/28ZbOx5;
		+	#*Eating fermented foods such as yogurt, kombucha, and miso can help boost the bacteria in your gut if they’ve been depleted by antibiotics.
	== Tips ==		== Tips ==
	*If supplementing, try to find a source of K2, ideally MK-4, rather than K1.		*If supplementing, try to find a source of K2, ideally MK-4, rather than K1.
		+	*For most people, getting too much vitamin K is not a problem. It won't cause any type of toxicity.
		+
	== Warnings ==		== Warnings ==
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	*  [[Get More Vitamin A]]		*  [[Get More Vitamin A]]
	*  [[Eat More Vitamin E]]		*  [[Eat More Vitamin E]]
		+
		+	==Sources and Citations==
		+

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