VITAMIN K

 

Vitamin K is one of a group of fat-soluble vitamins that is necessary for bone metabolism and blood clotting. 

Vitamin K comes in two primary forms:

Vitamin K1 (phylloquinone): which can be found in green leafy vegetables...

Vitamin K2 (menaquinone): This can be found in animal products and fermented foods and is made by bacteria in the gut.

 

ROLE OF VITAMIN K

Vitamin K is required for the production of prothrombin, factors VII, IX, and X, as well as several other proteins involved in blood clotting. 

Without vitamin K, the blood would not clot properly, resulting in excessive bleeding and bruising.

Vitamin K is involved in bone metabolism in addition to its role in blood clotting. 

It helps activate the protein osteocalcin, which is necessary for the formation of bones, and it also helps lower the risk of fractures.

Spinach, kale, collard greens, broccoli, and other green leafy vegetables are excellent sources of vitamin K1 in the diet. 

Meat, cheese, eggs, and fermented foods like natto and sauerkraut all contain vitamin K2.

 

FOODS THAT ARE RICH IN VITAMIN K

 

Leafy greens: Kale, spinach, collard greens, mustard greens, Swiss chard, turnip greens, and beet greens are all excellent sources of vitamin K.

Cruciferous vegetables: Such as broccoli, Brussels sprouts, and cabbage, are also high in vitamin K.

Herbs: Basil, thyme, parsley, and sage are all good sources of vitamin K.

Natto: A Japanese dish made from fermented soybeans that is high in vitamin K2.

Liver: Beef liver is a good source of vitamin K, as well as many other essential nutrients.

Dairy products: Cheese, yogurt, and milk contain small amounts of vitamin K.

Fruits: Blueberries, blackberries, and figs are all good sources of vitamin K.

Meat: Chicken and pork are good sources of vitamin K.

Fish: Salmon, tuna, and other fatty fish are also good sources of vitamin K.

Avocado: Avocado is a good source of vitamin K, along with healthy fats, fiber, and other nutrients.

Soybeans: Soybeans and soy products such as tofu, tempeh, and edamame are rich in vitamin K.

Pumpkin: Pumpkin is a good source of vitamin K, as well as other nutrients such as vitamin A and fiber.

Peas: Peas are another good source of vitamin K, as well as protein and fiber.

Green tea: Green tea contains a small amount of vitamin K, along with antioxidants and other beneficial compounds.

Eggs: Egg yolks contain a small amount of vitamin K, as well as other important nutrients such as protein and choline.

Prunes: Prunes, also known as dried plums, are a good source of vitamin K and fiber.

Asparagus: Asparagus is a good source of vitamin K, as well as other nutrients such as folate and vitamin C.

Cucumbers: Cucumbers contain a small amount of vitamin K, along with other important nutrients such as vitamin C and potassium.

It's important to note that vitamin K can interact with certain medications, so it's important to talk to your healthcare provider before making any major changes to your diet.

DEFICIENCY OF VITAMIN K 

Symptoms of vitamin K deficiency may include easy bruising or bleeding, nosebleeds, bleeding gums, and heavy menstrual periods. 

People at risk of vitamin K deficiency include those with malabsorption disorders, liver disease, or who are taking certain medications that interfere with vitamin K absorption. 

Treatment for vitamin K deficiency usually involves increasing the intake of vitamin K-rich foods or taking supplements under the guidance of a healthcare provider.

Although vitamin K deficiency is uncommon, it can occur in those with liver disease, cystic fibrosis, and inflammatory bowel disease. 

Vitamin K deficiency may also occur in people taking certain medications, such as antibiotics or anticoagulants.

It's important to note that vitamin K can hinder the effectiveness of blood-thinning medications like warfarin, so it's important to talk to your doctor before making any significant changes to your vitamin K intake.

A deficiency of vitamin K can lead to various health problems, including:

    Increased risk of bleeding: Vitamin K is necessary for the production of proteins that help with blood clotting. 

Without enough vitamin K, the body may not be able to form blood clots properly, leading to increased bleeding or hemorrhage.

    Weakened bones: Vitamin K helps the body absorb calcium, which is essential for bone health. 

A deficiency of vitamin K can lead to weakened bones and an increased risk of fractures.

    Cardiovascular disease: Some studies suggest that low levels of vitamin K may be associated with an increased risk of cardiovascular disease.

    Impaired cognitive function: There is some evidence to suggest that a deficiency of vitamin K may be linked to cognitive impairment and dementia.

     Other health problems: Vitamin K deficiency has also been associated with an increased risk of osteoarthritis, type 2 diabetes, and cancer.

SOME ADDITIONAL INFORMATION

Because most people get enough vitamin K from their diets, multivitamin supplements don't usually include it. 

Vitamin K supplements, on the other hand, are available to people who have certain medical conditions that may make them more likely to be deficient 

Because it is a fat-soluble vitamin, vitamin K is stored in the liver and fatty tissues of the body.

Depending on age and gender, vitamin K needs to be consumed on a daily basis. Adult males should consume 120 micrograms (mcg) per day, while adult females should consume 90 mcg per day.

Infants are at specific risk for a lack of vitamin K, as they are brought into the world with low levels of the nutrient and their digestive microscopic organisms have not yet started combining it. 

To prevent bleeding disorders, newborns frequently receive a vitamin K injection shortly after birth.

A lack of vitamin K can cause bleeding disorders like hemorrhage, especially in the brain.

Vitamin K may also play a role in protecting against certain chronic diseases like cancer and cardiovascular disease, in addition to its roles in blood clotting and bone metabolism. 

However, additional research is required to verify these potential advantages.

In general, bone health and healthy blood clotting both heavily rely on vitamin K. 

It is essential to ensure adequate intake through a balanced diet or, if necessary, supplementation, despite the fact that deficiency is uncommon. 

It can also occur as a result of medication use or certain medical conditions.

I WISH YOU HEALTH

AND WELLNESS