What is Vitamin K?
Vitamin K is a group of structurally similar fat-soluble vitamers found naturally in foods and marketed as dietary supplements. Vitamin K is required for various processes, including post-synthesis modification of proteins, blood coagulation, and the regulation of calcium in the bones. There are several food sources of vitamin K, but it's not always clear how to determine its benefits.
Vitamin K is crucial to blood clotting. It converts its inactive precursors into functional blood clotting factors. It is necessary for normal blood clotting, and the body tries to recycle it as needed. Anticoagulant drugs, however, prevent vitamin K from being reactivated. It is also required for osteocalcin, a protein involved in bone mineralization. Sufficient levels of vitamin K can help prevent bone loss.
Health Benefits of Vitamin K
Vitamin K's antioxidant and anti-inflammatory properties may protect the body from certain chronic diseases. Vitamin K is beneficial for the following conditions:
It helps the body clot blood, turning it into a gel-like substance that hardens into a scab. The process of clotting blood helps prevent bleeding to death. People with blood disorders and those on blood thinners may have problems clotting their blood. Obtaining adequate amounts of Vitamin K through diet and not supplements is essential. In the case of severe bleeding, it is vital to seek medical attention.
Increasing levels of Vitamin K may improve bone density, prevent cardiovascular disease, and improve the skin's health. A recent study also found that vitamin K could reduce the risk of coronary artery calcification (CAD), a significant predictor of heart disease. The study participants, who had substantial pre-existing heart disease, were given 500 micrograms of vitamin K combined with a multivitamin daily for three years. The combined dose was more beneficial than vitamin K alone. Although the recommended amount of Vitamin K is highly dependent on age and other demographic factors, it is still essential to maintain adequate vitamin K levels in your diet.
Side Effects
While vitamin K supplements are highly beneficial for people, they can also have dangerous side effects. Vitamin K supplements may interfere with certain medications and nutritional supplements. Additionally, taking vitamin K while pregnant or breastfeeding can cause an increase in blood clotting. For these reasons, discussing the possible side effects with your physician is vital. You can also avoid vitamin K altogether if you have certain conditions. For instance, people who are currently on dialysis should not take vitamin K supplements.
Anticoagulant drugs may interfere with vitamin K's ability to prevent blood clotting. This may cause bleeding. Vitamin K may also interact with anticoagulants, which thin blood and prevent dangerous clotting. If you have a history of blood clots, consult your doctor. Vitamin K is necessary for the proper functioning of your body, but it shouldn't be taken with medications that may interact with it. While anticoagulants are safe for most people, taking too much of them can have harmful side effects.
Signs of Deficiency
People with liver or pancreas problems or taking certain medications may have a vitamin K deficiency. Deficiency is also common in people with specific health problems, including poor gut absorption and liver disease. However, if you notice any of these symptoms, you should seek medical advice immediately. Vitamin K deficiency can lead to bleeding uncontrollably. In such cases, vitamin K injections may be the only treatment. It is also essential to include vitamin K-rich foods with high-quality fats.
Vitamin K deficiency symptoms may appear as bleeding from the nose, stomach, or intestines. If left untreated, this condition can result in life-threatening bleeding. A vitamin K deficiency can also weaken bones.
Nutrition Source of Vitamin K
Vitamin K's nutrition sources are leafy green vegetables, soy, and animal products. Leafy vegetables such as kale and spinach contain high levels of this critical vitamin. You can also find vitamin K in legumes and blueberries. These sources contain healthy fats that your body can absorb. To get the most benefit from these foods, eat them in moderation and consume them daily. You can also increase your daily vitamin K intake by adding a few tablespoons of nuts and seeds to your diet.
Turnip greens, frozen, boiled ½ cup: 426mcg - 355% of the Daily Value (DV)
Spinach, raw, one cup: 145mcg - 121% of the DV
Kale, raw, one cup: 113mcg - 94% of the DV
Broccoli, chopped, boiled, ½ cup: 110mcg - 92% of the DV
Soybeans, roasted, ½ cup: 43mcg - 36% of the DV
Carrot juice, ¾ cup: 28mcg - 23% of the DV
Soybean oil, one tablespoon: 25mcg - 21% of the DV
Edamame, frozen, prepared, ½ cup: 21mcg - 18% of the DV
Pumpkin, canned, ½ cup: 20mcg - 17% of the DV
Pomegranate juice, ¾ cup: 19mcg - 16% of the DV
Okra, raw, ½ cup: 16mcg - 13% of the DV
Salad dressing, Caesar, one tablespoon: 15mcg - 13% of the DV
Pine nuts, dried, one ounce: 15mcg - 13% of the DV
Blueberries, raw, ½ cup: 14mcg - 12% of the DV
Iceberg lettuce, raw, one cup: 14mcg - 12% of the DV
Chicken, breast, rotisserie, three ounces (as MK-4): 13mcg - 11% of the DV
Grapes, ½ cup: 11mcg - 9% of the DV
Vegetable juice cocktail, ¾ cup: 10mcg - 8% of the DV
Canola oil, one tablespoon: 10mcg - 8% of the DV
Cashews, dry roasted, one ounce: 10mcg - 8% of the DV
Carrots, raw, one medium: 8mcg - 7% of the DV
Olive oil, one tablespoon: 8mcg - 7% of the DV
Ground beef, broiled, three ounces (as MK-4): 6mcg - 5% of the DV
Figs, dried, ¼ cup: 6mcg - 5% of the DV
Chicken liver, braised, three ounces (as MK-4): 6mcg - 5% of the DV
Ham, roasted or pan-broiled, three ounces (as MK-4): 4mcg - 3% of the DV
Cheddar cheese, 1½ ounces (as MK-4): 4mcg - 3% of the DV
Mixed nuts, dry roasted, one ounce: 4mcg - 3% of the DV
Egg, hard-boiled, one large (as MK-4): 4mcg - 3% of the DV
Mozzarella cheese, 1½ ounces (as MK-4): 2mcg - 2% of the DV
Milk, 2%, one cup (as MK-4): 1mcg - 1% of the DV
Vitamin K Tips
The Swedish have some great vitamin K tips to keep you healthy! Traditionally, this vitamin is found in many foods, including fish, poultry, and dairy products. You can also get your Vitamin K from a bar called vantar pa plockas, which accounts for about 2% of the Swedish population's daily intake. This tasty bar contains vitaminer, antioxidanter, and mineralamnen. It is common in kall mjolk, a traditional dish prevalent in Sverige.
In addition to the food sources of vitamin K, drinking carrot juice can help you get more of it in your daily diet. A half-cup of carrot juice contains 27.4 micrograms of vitamin K, so switching your morning orange juice to carrot juice is a good idea. You can also drink vitamin K-rich foods like broccoli, fruits, and vegetables. However, if you are unsure whether you're getting enough vitamin K from your daily intake, check with your physician before adding any supplements to your diet.
