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Role of Vitamin K

Vitamin K is a fat-soluble vitamin crucial for blood clotting and bone health. It exists in two primary forms: K1 (phylloquinone) found in leafy greens and K2 (menaquinone) synthesized by bacteria in the gut and found in fermented foods. Vitamin K is one of the most deficient Vitamins in Older Adults.

Why is it Important?

Vitamin K is essential for blood clotting. Vitamin K plays a pivotal role in bone metabolism, ensuring proper calcium utilization and reducing the risk of fractures and osteoporosis. It also contributes to heart health by preventing calcium deposits in arteries.

Why Are Older Adults Deficient?

Older adults may experience Vitamin K deficiency due to reduced absorption efficiency, decreased intake, or certain health conditions affecting fat absorption. Additionally, long-term use of antibiotics can deplete gut bacteria responsible for producing Vitamin K2.

Medications may Interfere with absorption and effectiveness of medication, like blood thinners such as warfarin, interfere with Vitamin K's clotting function, necessitating careful monitoring of Vitamin K intake to maintain proper coagulation.

Best Sources:

🥬 Leafy greens like kale, spinach, and Swiss chard are excellent sources of Vitamin K1,

🧀 while fermented foods like natto and cheese provide Vitamin K2.

🥦 Other sources include broccoli, Brussels sprouts,

🌱 and certain oils like soybean and canola oil.

Recipes High in Vitamin K

Looking to boost their Vitamin K intake? incorporating recipes featuring these nutritious ingredients can be both delicious and beneficial.

Kale and Quinoa Salad: A hearty salad packed with kale, a Vitamin K powerhouse, combined with protein-rich quinoa, nuts, and a zesty vinaigrette.

Fermented Vegetable Medley: Create your own fermented vegetables at home using cabbage, carrots, and other Vitamin K-rich veggies for a gut-friendly dish bursting with flavor.

Spinach and Feta Stuffed Chicken Breast: Elevate your dinner with this savory dish featuring Vitamin K-rich spinach and calcium-packed feta cheese stuffed inside tender chicken breasts.

Incorporating Vitamin K-rich foods into your diet is a simple yet effective way to support your overall health and well-being. Whether you're young or old, ensuring an adequate intake of this essential nutrient is key to thriving.

For full recipes and nutrition facts please comment below, RECIPE to be sent recipe. Subscribe to email list to stay up to date.

Written By: Tracy Mindiola, RDLD. Persevere Wellness LLC. Helping individuals meet his or her wellness goals through personalized plans, accountability and guidance. Schedule your free call to learn more about services.