News Release from LSU AgCenter agent Connie Aclin
October 1, 2008
Vitamin K is one of the 13 vitamins essential to humans. Although it is not as well known as the others -- A, C, D, E and the eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, B12, folacin and biotin), Vitamin K is just as necessary.
One of the most important functions of Vitamin K is the clotting of blood. Studies also show that it plays an important role in the incorporation of calcium into the bones of the elderly.
Fortunately, deficiencies of this fat-soluble vitamin are almost unknown because it is an important tool for total wellness. However, long-term use (months or more) of antibiotics can cause deficiencies. Severe Vitamin K deficiency could result in bleeding, bruises and decreased calcium in bones.
Vitamin K occurs in two forms. One is naturally produced in your intestine, where your body automatically receives half of the Vitamin K you need. The second form of Vitamin K occurs in plants.
Good sources of Vitamin K are cabbage, cauliflower, spinach and other leafy vegetables, cereals and soybean and other vegetable oils.
It is estimated that women need 90 micrograms and men need 120 micrograms of Vitamin K daily. One cup of raw spinach contains 145 micrograms of Vitamin K.
A note of caution: if you are taking blood-thinning agents or anticoagulants, check with your doctor about eating these foods.
Overnight Coleslaw
2½ cups shredded green cabbage (1 medium head)
2½ cups shredded red cabbage (1 medium head)
1 medium green pepper, chopped
½ cup vegetable oil
¼ cup white wine vinegar
1 tbsp sugar
1 tsp celery seeds
½ tsp celery salt
½ tsp onion salt
½ tsp salt
½ tsp pepper
Combine cabbage and green pepper in a large mixing bowl. Combine remaining ingredients in a jar; stir until well dissolved.
Pour dressing over cabbage mixture, stirring well. Chill overnight; Yield: 8-10 servings.