It is an important nutrient that plays a major role in the health of the bone, heart and in blood clotting. It is divided into two groups Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone).
The first group K1 is the most common form of vitamin K and can be found in plant-sourced foods such as dark, leafy green vegetables. While the second group can only be found in fermented plants foods and animal-sourced foods.
Sources of Vitamin K
Some sources of Vitamin K1 are: Kale, Mustard Greens, Swiss Chard, Beet Greens, Spinach, Broccoli, Prunes, Avocado, Blackberries, Cabbage and Brussels Sprouts.
Some sources of Vitamin K2 are: Beef Liver, Pork Chops, Chicken, Chicken Liver, Bacon, Ground Beef, Pork Liver, Egg yolk, Whole Milk, Jarlsberg Cheese and Duck breast. The gut bacteria also produces a little amount.
To get the most vitamin k out of plant foods, it is best to eat them with some fat or oil because vitamin k is fat soluble and may be absorbed better when combined with fat.
Recommended Daily Units
This depends on the age and gender,
Females
14-18 should consume 75 micrograms daily,
19 and above should consume 90 micrograms daily,
Males
14-18 should consume 75 micrograms daily,
19 and above should consume 120 micrograms daily.
For children
0-6 months 2 micrograms daily,
7-12 months 2.5 micrograms daily,
1-3 years 30 micrograms daily,
4-8 years 55 micrograms daily,
9-13 years 60 micrograms daily.
Benefits of Vitamin K
Blood Clotting: It helps the body to produce prothrombin an important hormone in blood clotting.
Bone Health: It may contribute various thing to the overall all bone health such as maintenance of strong bones, improved bone density and reducing the risk of fractures.
Better Cognitive Health: It may help to improve episodic memory in older adults.
Healthy Heart: It can help to maintain the blood pressure by preventing mineralization of the arteries, which allows the heart to freely pump blood throughout the body.
What happens when you have too much Vitamin
Too much vitamin K can cause various health conditions and that is why, it is important to see a doctor before consuming additional vitamin k if you are on blood-thinning medications such as coumadin, or warfarin. However, it is impossible to reach the toxicity level of Vitamin K by just consuming foods that contains Vitamin K.
Other things that can cause toxicity are: Anticonvulsants, Cholesterol lowering medications
Signs and Symptoms of Deficiency
Bleeding: As a result of increased clotting time which can lead to haemorrhage.
Weak Bones: It can lead to decreased bone metabolism.
Weak heart: It increases the risk of having heart disease.
What can cause deficiency
Malabsorption problem due to various conditions such as short-bowel syndrome, cystic fibrosis, or celiac disease.
Eating under nourished meals.
Deficiency mainly affects new-borns, which is why they give them vitamin k injections.
Heavy alcohol consumption.
Taking drugs that interfere with the absorption of vitamin K.
Getting Vitamin K deficient is very rare, however, not having enough in the system over a period of time can adversely affect your health. this is why it is important to consume enough vitamin k required by the body.
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