what are the sources and benefits of vitamin k?

 

vitamin k rich food

Vitamin K is a fat-soluble vitamin that plays a key role in bone metabolism and regulates blood calcium levels. Vitamin k prevents excessive bleeding and helps in blood clotting.

Unlike several other vitamins, vitamin K is not usually used as a food supplement. Vitamin K is in fact a collection of compounds. The most significant of these compounds seems to be vitamin K1 and vitamin K2. Vitamin K1 is gained from leafy greens and certain other vegetables. Vitamin K2 is a set of compounds mainly gained from meats, cheeses, and eggs.

Why do people take vitamin K?

Low levels of vitamin K can increase the danger of uncontrolled bleeding. While vitamin K insufficiencies are uncommon in adults, they are found in newborn babies. One injection of vitamin K for infants is typical.

While vitamin K deficiencies are rare, you may be at greater danger if you:

• Face problems in absorption
• Take such drugs that obstruct vitamin K absorption
• Are bitterly malnourished
• Use alcohol severely

In these circumstances, a health care provider might recommend vitamin K enhancements.

Natural sources of vitamin k

There are some vegetables that are rich in vitamin k. Vitamin K1 is found in leafy green vegetables, like kale and Swiss chard. Further sources comprise vegetable oils and some fruits.

Worthy natural food sources of vitamin K comprise:   

• spinach
• asparagus
• broccoli       
• 1 cup of raw spinach comprises 145 mcg
• 1 tablespoon of soybean oil comprises 25 mcg
• 0.5 cup serving of grapes comprises 11 mcg
• 1 hard-boiled egg comprises 4 mcg

Sources of vitamin K2 include meat, dairy foods, and eggs.

Here are some food sources of vitamin K:

Benefits of vitamin k

Vitamin K benefits the body in many ways.

Bone health

There is a link between low consumption of vitamin K and osteoporosis.

Several studies have proposed that vitamin K supports the maintenance of strong bones, advances bone density, and reduces the risk of fractures.

Heart health

Vitamin K may help keep blood pressure normal by stopping mineralization, where minerals shape up in the arteries. This supports the heart to pump blood easily through the body.

Mineralization occurs with old age, and it is the main risk factor for heart disease. Sufficient intake of vitamin K has also been shown to lessen the risk of stroke.