Vitamin K is a fat-soluble vitamin found in nature and also made by the body. It was discovered in Denmark and named vitamin K after the Danish work koagulation. Vitamin K helps with blood clotting, or coagulation. The food source of vitamin K, phylloquinone, is called vitamin K1 and can be found in dark green leafy vegetables, liver, meat, milk, eggs and fish oils. Vitamin K2 is produced by intestinal bacteria and called menaquinone. Vitamin K3, menadione, is synthetically produced and used therapeutically for those who cannot tolerate natural vitamin K.
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Sources of Vitamin K
The best sources of vitamin K are green leafy vegetables such as collard greens and spinach along with broccoli and cabbage. Smaller amounts of vitamin K can be found in meats including liver, beef, chicken, pork, goose, duck, ostrich, ham, sausages and cured and processed meats.
Beef and Beef Products
Minced meat is 70 per cent lean meat and 30 per cent fat, in crumbles, cooked, and pan-browned contains 9.3mcg per one 300g serving.
Beef, chuck eye steak, boneless, separable lean and fat meat that is trimmed to 0" fat, cooked or grilled contains 4.9mcg per one 300g serving.
Calf's liver, cooked and braised contains 4.2mcg per one 300g serving.
Veal, cooked and braised contains 4.2mcg per one 300g serving
Pork and Sausages
Pork sausage, fresh, cooked contains 1.2mcg per one 300g serving
Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled contains 1.2mcg per one 300g serving
Poultry and Game
Chicken breast tenders, cooked, conventional oven contains 13.5mcg per 300g serving.
Goose, domesticated, meat and skin, cooked, roasted contains 15.3mcg per 300g serving.
Duck, domesticated, meat and skin, cooked, roasted contains 15.3mcg per 300g serving.
Ostrich, top loin, cooked contains 10.2mcg per 300g serving.
Game meat, deer, ground, cooked, pan-broiled contains 4.2mcg per 300g serving.
Beef, cured, pastrami contains 2.1mcg per 300g serving.
Salami, cooked, beef and pork contains 9.6mcg per 300g serving.
Snacks, beef jerky, chopped and formed contains 6.9mcg per 300g serving.
Luncheon meat, beef, thin sliced contains 1.2mcg per 300g serving
Vitamin K Robbers
Vitamin K is fat soluble and stable to heat. Alkalis, strong acids, radiation and oxidising agents can all destroy vitamin K. A high intake of vitamin E or calcium in supplement form can reduce the absorption properties of vitamin K. It is stored in small amounts in the body. Rancid oils and fats, radiation and freezing foods all destroy vitamin K.
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