Vitamin K refers to fat-soluble vitamins, and therefore, stored in the fatty tissues of our body. Vitamin K is found in two forms: vitamin K1 and vitamin K2.
Why do I need vitamin K?
Vitamin K has a primary role in the mechanisms of blood clotting and is necessary for us for the normal formation of bones - since it is responsible for the proper intake of calcium into the body. It also helps the body produce osteocalcin, a protein that helps improve bone mass and reduces the risk of possible fractures. In addition, vitamin K:
- protects articular cartilage - lack of vitamin K causes osteoarthritis;
- reduces the risk of developing type 2 diabetes;
- Keeps the elasticity of the skin, protecting it from aging and the appearance of wrinkles.
Where is vitamin K1 contained?
This vitamin we meet in all leafy vegetables, which have a juicy dark green color.
What foods contain vitamin K2?
We will meet it in the following products:
- meat;
- dairy;
- eggs.
Which foods contain the most vitamin K?
- green vegetables: spinach, lettuce, mushrooms;
- leafy vegetables: broccoli, cauliflower, Brussels sprouts, asparagus, white cabbage;
- plants: marjoram, thyme, oregano, basil, celery;
- fruits: plums, prunes.
Note that after cooking vegetables, the content of vitamin K in them is significantly increased.
What other foods have vitamin K?
Vitamin K-containing products include:
- leaf beet;
- turnip;
- clover;
- parsley;
- tomatoes;
- leaves of beet;
- green bean;
- green tea;
- cardamom;
- avocado;
- kiwi;
- Strawberry;
- blackberry;
- olive oil;
- soybean oil;
- oats;
- rye;
- wheat husks;
- chickpeas.
Vitamin K and its daily requirement
The required amount of vitamin K is 65-80 milligrams per day. Usually the consumption of vegetables and fruits is sufficient to cover this rate. For example, say that two tablespoons of chopped parsley contains 153% of the recommended daily dose of vitamin K.
What is the threat of vitamin K deficiency?
In cases where vitamin K in the human body is too small, uncontrolled bleeding may occur - although this phenomenon is rare. As a rule, vitamin K deficiency is observed under the following conditions:
- liver disease;
- violation of fat absorption by the body;
- mechanical jaundice;
- violation of normal intestinal flora (for example, from excessive intake of antibiotics).
And:
- very old people;
- in newborns who are breastfed;
- in preterm infants.
The indicators of vitamin K deficiency can be:
- bleeding from the nose;
- great clotting time;
- loss of bone mass (osteopenia);
- decreased bone density (osteoporosis);
- tendency to fracture;
- morning sickness.
The amount of vitamin K that can be deposited in our body is very small, and it is sufficient only for a short period of time. For this reason, on our table daily should be vegetables and fruits - as well as other products containing vitamin K, products.
In what cases is vitamin K harmful?
- Atrial fibrillation - a disease that causes arrhythmia of the heart, is associated with a high content of prothrombin, which, in turn, is correlated with the excessive use of those foods that contain a large amount of vitamin K.
- Vitamin K increases blood clotting. This means that people who for some reason are taking anticoagulants should limit their foods containing vitamin K in their diet - in order not to block the action of the drug and to avoid the formation of blood clots.