Peas are a common vegetable enjoyed globally in various forms, from fresh garden peas to crisp snap peas. Like most vegetables, they offer a range of vitamins, minerals, and dietary fiber. Peas contain Vitamin K, specifically the phylloquinone (K1) form, which is a fat-soluble nutrient known for its role in bodily processes. Peas contribute to your daily intake of this compound.
Quantifying Vitamin K in Different Types of Peas
The amount of Vitamin K, or phylloquinone (K1), varies depending on the specific type of pea and preparation method. A standard half-cup serving of boiled, frozen green peas contains approximately 19.2 micrograms (mcg) of Vitamin K. This single serving provides a notable portion of the recommended daily intake for adults.
Raw, shelled green peas supply around 36.0 mcg of Vitamin K per one-cup serving. Canned green peas, often packed in liquid, contain a slightly lower amount, providing about 20.7 mcg of phylloquinone per cup. Cooking methods like boiling or microwaving generally retain the Vitamin K content in vegetables, meaning preparation does not cause a significant loss.
Snap peas and snow peas are also good sources of this nutrient, with a 3.5-ounce serving providing about 31% of the daily value for Vitamin K. These podded varieties are less starchy than green peas and share a similar nutritional profile. All common types of peas contribute a moderate amount of Vitamin K to the diet.
How Vitamin K Supports Essential Bodily Functions
Vitamin K is a fat-soluble compound that functions primarily as a coenzyme in the body. Its most recognized role is in hemostasis, the mechanism that stops bleeding. The liver uses Vitamin K to synthesize specific proteins, known as clotting factors, which are necessary to form a blood clot following an injury.
Beyond blood coagulation, Vitamin K also maintains skeletal health. It is required for the activation of osteocalcin, a protein produced by bone-forming cells called osteoblasts. Activated osteocalcin helps bind calcium to the bone matrix, supporting bone mineralization and structural integrity. Adequate intake is associated with improved bone mineral density and may help reduce the risk of fractures.
Dietary Considerations for Monitoring Vitamin K Intake
For the average healthy person, consuming peas and other Vitamin K-containing foods is part of a balanced diet. However, individuals taking anticoagulant medications, such as Warfarin (Coumadin), must carefully manage their intake. Warfarin works by directly interfering with the body’s use of Vitamin K to slow the blood clotting process.
A sudden increase or decrease in Vitamin K intake can disrupt the medication’s effectiveness, potentially leading to complications. Eating more Vitamin K than usual can make the blood thinner less effective, increasing the risk of forming a clot. Conversely, eating less can heighten the medication’s effect, raising the risk of excessive bleeding.
The general guidance is to maintain a consistent daily intake of Vitamin K rather than avoiding it completely. Peas are considered a moderate source of the vitamin, unlike dark leafy greens such as kale or spinach, which are very high in Vitamin K. A person on Warfarin does not typically need to stop eating peas, but they should ensure they consume a similar amount each day. Individuals on anticoagulant therapy should always consult with their doctor or a registered dietitian before making substantial changes to their diet.