What is Vitamin K?
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, bone metabolism, and blood calcium levels regulation. There are two main types of Vitamin K:
—K1 (phylloquinone): This is present in plant foods.
—K2 (menaquinone): This is present in animal foods and fermented products.
Both forms are vital, but they serve slightly different roles in the body.
Health Benefits of Vitamin K
–Promotes healthy blood clotting: Vitamin K is best known for its role in blood clotting. It activates proteins and calcium essential for the clotting process, helping to prevent excessive bleeding when injuries occur.
–Supports bone health: Vitamin K is crucial for bone health as it helps in the binding of calcium to the bone matrix and making the protein osteocalcin, thereby increasing bone mineral density. Studies suggest that adequate Vitamin K intake can reduce the risk of fractures and osteoporosis.
–Improves heart health: Vitamin K2, in particular, is linked to cardiovascular health. It helps prevent the calcification of arteries, reducing the risk of heart disease by ensuring that calcium is properly deposited in the bones and not in blood vessels.
–Enhances cognitive function: Emerging research indicates that Vitamin K may play a role in brain health. It is involved in the synthesis of sphingolipids, which are essential components of brain cell membranes.
–Potential anti-cancer properties: Some studies suggest that Vitamin K might have anti-cancer properties. It may help inhibit the growth of cancer cells and improve the effectiveness of certain cancer treatments.
Essential Sources of Vitamin K
To reap the benefits of Vitamin K, it is important to include a variety of foods in your diet. These are just some of the sources of Vitamin K:
–Leafy green vegetables (Vitamin K1): Kale, spinach, collard greens, swiss chard and broccoli.
–Fermented foods (Vitamin K2): Natto (fermented soybeans), sauerkraut, kimchi, fermented dairy products like cheese and yogurt.
–Animal products (Vitamin K2): Liver, eggs, meat, and butter.
–Plant Oils (Vitamin K1): Soybean oil, canola oil and olive oil.
Vitamin K Deficiency
The deficiencies might be uncommon but you may have a higher chance if you have a disease that affects absorption in the digestive tract, such as Crohn's disease or active celiac disease, take drugs that interfere with Vitamin K absorption, are severely malnourished and drink alcohol heavily.
In these cases, a health care provider might suggest vitamin K supplements.
The symptoms of vitamin K deficiency may include feeling sleepy, throwing up, seizures, bruising, small red spots (petechiae), nosebleeds, yellowing of the skin and eyes (jaundice), pale skin, and bloody, dark, and sticky poop.
Recommended Intake
The recommended dietary allowance (RDA) for Vitamin K varies by age, gender, and life stage. For adults, the general guideline is:
–Men: 120 micrograms per day
–Women: 90 micrograms per day
Conclusion
Vitamin K may not receive the same attention as other vitamins, but its importance cannot be overstated. From ensuring proper blood clotting to enhancing bone and heart health, Vitamin K is vital for overall well-being. By incorporating a variety of Vitamin K-rich foods into your diet, you can unlock its full potential and enjoy a healthier life.
Remember, a balanced diet and regular check-ups with your healthcare provider are essential to address any potential deficiencies and maintain optimal health.
References: R., Morgan Griffin, Allison Powell Key. Vitamin K (2024). WebMD.