Orris

Vitamin K source

Vitamin K is a fat-soluble vitamin that exists in two main forms: K1 (phylloquinone) and K2 (menaquinones). Here are the key dietary sources:
Vitamin K1 (Phylloquinone) - Plant Sources:
  • Leafy green vegetables: kale, spinach, collard greens, Swiss chard, broccoli, Brussels sprouts
  • Lettuce (especially romaine and green leaf)
  • Parsley, cilantro, basil
  • Green onions and leeks
  • Vegetable oils (soybean, canola, olive)
Vitamin K2 (Menaquinones) - Animal & Fermented Sources:
  • Natto (fermented soybeans) - richest source of MK-7
  • Hard and soft cheeses
  • Egg yolks
  • Chicken, beef, and pork (especially liver)
  • Butter and other dairy fats
  • Fermented foods (sauerkraut, some yogurts)
Vitamin K3 (Menadione):
  • Synthetic form; not found naturally in food; used in supplements and animal feed
Key Points:
  • K1 makes up ~90% of dietary intake in Western diets
  • K2 is more bioavailable and has a longer half-life than K1
  • Absorption is enhanced when consumed with dietary fat
  • Gut bacteria also synthesize small amounts of K2
Adequate Intake (AI): ~90-120 mcg/day for adults (varies by age and sex)
Deficiency is rare in healthy adults but can occur with fat malabsorption, long-term antibiotic use, or in newborns (hence routine vitamin K injections at birth).

Papaya is source of

Papaya is a rich source of multiple nutrients and bioactive compounds:

Vitamins

  • Vitamin C - exceptionally high; one medium papaya provides >200% of daily requirement
  • Vitamin A (as beta-carotene / provitamin A) - gives the orange color
  • Folate (Vitamin B9) - good source
  • Vitamin E - moderate amounts
  • Vitamin K - present in moderate amounts
  • Vitamin B complex - B1, B2, B3, B6 in small amounts

Minerals

  • Potassium - significant amount
  • Magnesium - moderate
  • Calcium - small amounts
  • Phosphorus - small amounts

Phytonutrients & Antioxidants

  • Lycopene - powerful antioxidant (especially in red/pink-fleshed varieties)
  • Beta-carotene - precursor to Vitamin A
  • Cryptoxanthin - another carotenoid
  • Flavonoids - anti-inflammatory properties

Enzymes

  • Papain - proteolytic enzyme; aids digestion, used as meat tenderizer
  • Chymopapain - another proteolytic enzyme

Fiber & Macronutrients

  • Dietary fiber - supports digestion
  • Low in calories (~43 kcal/100g)
  • Low fat, low protein
  • High water content (~88%)

Key Health Benefits

  • Supports digestion (papain enzyme)
  • Immune boosting (Vitamin C)
  • Eye health (beta-carotene, lycopene)
  • Anti-inflammatory effects
  • Good for skin health
Most notable: Papaya is best known as an excellent source of Vitamin C, Vitamin A (beta-carotene), lycopene, and the enzyme papain.
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