From the Vitamin Diary

Vitamin K the Anti-haemorrhagic Vitamin

Vitamin K is a fat-soluble vitamin. It is essential for the production of protein called prothrombin and other factors involved in the blood-clotting mechanism. Hence it is known to prevent haemorrhages.
Vitamin K exists in nature in two forms. Vitamin K1 , originally isolated from lucrene (alfalfa), is the only form that occurs in plants. It is a yellow oil, soluble in fat solvents, but only slightly soluble in water. Vitamin K2 has been found to be produced by many bacteria. Vitamin K is not easily destroyed by light, heat, or exposure to air. It is, however, destroyed by strong acids, alkalis, and oxidizing agents, X-rays and radiation. Frozen foods, aspirin, air pollution, and mineral oil are other factors that can destroy vitamin K.
Studies of the liver stores of vitamin K indicate that approximately 50% of the vitamin comes from the diet and 50% from bacterial production in the intestines. Vitamin K is absorbed along with fat in the diet. Bile is essential for its absorption. The absorbed vitamin passes through the lymphatic system to the general circulation. The liver stores appreciable amounts of this vitamin. There is hardly any excretion of vitamin K by the body.

Recommended Daily Allowance – Vitamin K
Men	70-140 mcg
Women	70-140 mcg
Children	35-75 mcg

Benefits of Vitamin K - Functions in the body
Vitamin K is essential for the prevention of internal bleeding and haemorrhages. It aids in reducing excessive menstrual flow in women. This vitamin is important for the normal functioning of the liver. It is also involved in the energy producing activities of the tissues, particularly, those of the nervous system.

Vitamin K - Deficiency Symptoms
Primary deficiency of vitamin K in adults has not yet been clearly demonstrated, either by observation of malnourished patients or by dietetic experiments on volunteers. Hence it may be assumed that even the worst diets contain enough of this vitamin to meet normal human needs. A deficiency state would more likely be caused by a failure to absorb or utilize the vitamin . Low vitamin K intake, plus antibiotic therapy, which reduces its production by bacteria, may result in lowered levels of vitamin K in the body. A deficiency of vitamin K which results in the blood taking longer to clot , may cause severe haemorrhages anywhere in the body. Nosebleeds and bleeding can prove to be life threatening.

Sources of Vitamin K
Vitamin K is fairly widely distributed in foods . It appears abundantly in cauliflower, cabbage, spinach, alfalfa, yoghurt, soya beans , and, to a lesser extent, in wheat and oats. Animal products contain only a little vitamin K. Cow's milk is a better source than human milk. Vitamin K is also manufactured by bacteria in healthy intestines.

Rich Food Sources of Vitamin K - values per 100g	mcg
Cauliflower	3600
Brussels sprouts	800
Broccoli	800
Lettuce	700
Spinach	600
Pig's liver	600
Tomatoes	400
Cabbage	400
String beans	290
Lean meat	100