Vitamin K is known as the blood clotting nutrient, but this fat-soluble vitamin is also important for bone health, heart health, and eyesight as well as healing. There are 2 main types of this vitamin, K1, phylloquinone, which is found in leafy green plants, and K2, menaquinone, which is found in fermented foods, liver and egg yolks, but it is also naturally produced in the intestines. Gut bacteria can synthesize K1 into K2 and make about 10% of our vitamin K intake.
We need vitamin K to produce the prothrombin proteins needed for blood clotting, bone metabolism, and wound healing. It also helps make osteocalcin proteins which produce healthy bone tissue. This vitamin also works with other vitamins like vitamin D to ensure that calcium reaches our bones to help them grow properly.
Studies suggest that those who eat lots of vitamin K-rich foods have stronger bones and are less likely to break a hip than those who lack the vitamin.
Studies also suggest that this vitamin is important for cardiovascular health, people with a diet rich in vitamin K had a 34% lower risk of developing cardiovascular disease linked to atherosclerosis.
Another one study suggests it benefits the eyes, finding links between levels of matrix protein Gla or MGP and retinal microvascular diameter 11 years later, highlighting that supplementation may promote better eye health and vision.
Vitamin K has also been related with improved long-term memory in healthy older adults, enhancing the ability to think, learn and remember (cognition).
This vitamin is unique because it is produced by beneficial microbes in the large intestine, as well as in certain foods. Consuming gut-friendly fermented foods can help maintain healthy levels of this vitamin in the body and promote diversity in the microbiome. The amount of vitamin K you need will depend on your age and gender. Also, the recommended daily allowance may differ from country to country. The Food and Nutrition Council stated that “”no adverse effects associated with the consumption of vitamin K from food or supplements have been reported in humans or animals””.
If you are looking to boost your vitamin K intake without supplements, you can consider dark leafy greens, broccoli, cauliflower, sauerkraut, prunes, kiwi, hard cheese, avocado, egg yolks, soybean oil, liver, duck, blackberries and blueberries. A cup of raw kale, for example, contains 472 mcg of vitamin K, or about 7 times the RDA.
Vitamin K deficiencies are not very common in America, but a sign of possible deficiency includes, but is not limited to, excessive bleeding, frequent bruising, small blood clots under the fingernails, and blood in the urine and stool. Additionally, you may be at risk if you take antibiotics, take blood thinners, are severely malnourished, have had bariatric surgery, drink heavily, or have a medical condition. intestinal which affects absorption.
As with anything you read on the internet, this article should not be construed as medical advice. please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.
