Vitamin K is a fat-soluble vitamin that is important for proper blood clotting and overall health.
What is Vitamin K?
Vitamin K is a group of compounds that includes Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinones). Vitamin K is best known for its role in blood clotting, but it also has many other important functions in the body.
Functions in the Body:
- Blood Clotting: Vitamin K plays a crucial role in the blood clotting process, helping to prevent excessive bleeding.
- Bone Health: Vitamin K is important for bone health, as it helps regulate the absorption of calcium in the bones.
- Cardiovascular Health: Vitamin K may help improve cardiovascular health by reducing the calcification of the arteries.
- Supports Insulin Sensitivity: Vitamin K may help improve insulin sensitivity and glucose metabolism.
1. Supports Blood Clotting:
Vitamin K is essential for proper blood clotting, helping to prevent excessive bleeding. Four of the 13 proteins required for blood clotting, which prevents wounds from continuously bleeding so they may heal, are made easier by vitamin K. Vitamin K is frequently mentioned to patients who are taking anticoagulants (also known as blood thinners) to prevent blood clots from developing in the heart, lung, or legs. Vitamin K has the ability to reverse the effects of blood thinning medicines because of its blood clotting properties.
2. Promotes Bone Health:
Vitamin K helps regulate the absorption of calcium in the bones, which is important for overall bone health. Low vitamin K consumption and osteoporosis seem to be related in some way. Vitamin K may help to maintain healthy bones by increasing bone density, lowering the risk of fractures, and supporting the maintenance of strong bones, according to several studies. However, this has not been supported by studies.
3. Improves Cardiovascular Health:
Vitamin K may help improve cardiovascular health by reducing the calcification of the arteries.A few studies have looked into how important vitamin K is for heart health. The formation of matrix Gla proteins (MGP), a factor in heart disease-causing calcification or arterial hardening, is influenced by vitamin K. Additional studies are required because there is so little research in this field before a specific dosage of vitamin K above the recommended quantity is suggested for this illness.
4. Supports Insulin Sensitivity:
Vitamin K may help improve insulin sensitivity and glucose metabolism.
Vitamin K can be found in a range of foods, including:
By facilitating the production of blood clotting-related proteins by your body, vitamin K aids in blood clotting. Because it helps keep your body from bleeding excessively, clotting is crucial. The vitamin K king is kale. One of the superfoods, it is well known. In addition to being abundant in other vitamins and minerals, it is also high in calcium, potassium, and folate.
Magnesium, folate, iron, vitamins A, B, and E, and many other nutrients are all present in spinach. Even though a cup of raw spinach provides enough vitamin K for one day, a half cup of cooked spinach contains nearly three times as much of the vitamin as a cup of raw spinach.
3. Collard Greens
Collard greens are a great source of fiber, iron, calcium, magnesium, and vitamin K. It helps lower cholesterol levels and has anti-inflammatory properties. 836 mcg are in one cup of steaming collard greens.
The vitamin and antioxidant content of broccoli is high. Your immune system is boosted, and potentially harmful free radicals are eliminated. Cooked broccoli has 110 mcg of vitamin K per cup. The flavor and nutrition will be lost if it is overcooked, so be careful.
5. Brussels sprouts
Despite the fact that numerous recipes can make Brussels sprouts taste delicious, kids may not be fans of the idea. Try this recipe for Sriracha aioli-topped crispy garlic Brussels sprouts.
6. Mustard Greens
It’s one of the best places to get vitamin K. Instead of steaming or boiling, sauté this vegetable for the best results to keep the leaves and stems from becoming wet and limp. Contains 419 mcg of vitamin K per cup of cooked mustard greens.
A deficiency in Vitamin K can lead to excessive bleeding, including easy bruising and spontaneous bleeding.
Toxicity and Dosages Recommendations:
Vitamin K toxicity is rare, as the body only stores small amounts of the nutrient. The recommended daily dosage of Vitamin K for adults is 90-120 micrograms.
Vitamin K is an important nutrient that plays a crucial role in blood clotting and overall health. By incorporating Vitamin K-rich foods into your diet, you can ensure that your body is getting enough of this important nutrient. However, it is important to note that too much Vitamin K can be toxic, so it is important to follow the recommended daily dosages.