What foods are high in vitamin K?
There are various food items, which come up with a high level of vitamin K. It’s good to have vitamin K because it is very beneficial for health. Kale is the first item to talk about, which is rich in Vitamin K. It comes from a leafy green family, which is also rich in providing vitamin C and A. Spinach is another great source providing high level of vitamin K. There is one vegetable named Brussels sprouts, which has great nutrients providing high level of vitamin K, as well as, protein. Broccoli is another food item, which is high in vitamin K. It is observed that one cup of chopped and raw broccoli can provide DRI with a percentage of 116. These are so many other food items, providing a high level of vitamin K such as collard greens, blueberries, pine nuts, pickles, pumpkin, soybeans, lettuce, sauerkraut, edamame, turnip greens, spinach, chicken, beef liver, avocado, and green peas (Arnarson, 2017)
What is Vitamin K for?
It is important to know that every vitamin has its functions to perform for the human body. Vitamin K is one of those important vitamins for the human body, which is not only helpful in making bones healthy but it also very supportive in blood clotting. It has been observed that vitamin K is an essential item for the best health of the heart, as it plays a vital role in activating proteins, which is helpful in calcium metabolism, and blood clotting. The most critical function performed by vitamin K in the regulation of calcium deposition. The use of vitamin K is a great source to avoid various heart diseases. Calcium can build up around the arteries of the heart, resulting in problems, and vitamin K plays a crucial role in preventing calcium buildup. It has also been observed that vitamin K can be used to lower the risk of developing various diseases such as Osteoporosis (Leech, 2018)
Vitamin K benefits.
Every vitamin comes with its several benefits, and vitamin K is one of those important vitamins. If its intake is regular and proper by following a healthy diet, then it comes with so many benefits. It has been observed that Vitamin K can be great for cognitive health. If blood level comes with a high rate of vitamin K, then episodic memory of adults can get better. There is various research evidence supporting the fact that the role of vitamin K is critical in making strong bones. The risk of any fractures is very much decreased as bone density is vastly improved by vitamin K. The other great benefits of vitamin K are associated with heart health. Its inclusion in blood level helps the blood to pump freely which means a better health condition. The prevention of mineralization is another considerable benefit of vitamin K, and it is a
a well-known fact that mineralization can be a reason behind a heart stroke (Ware, 2011)
Sources of Vitamin K
There are various sources of vitamin K, playing their part in increasing the rate of vitamin K in the body. It has been observed that a major source of vitamin K is the leafy green vegetables such as Swiss chard, collard, spinach, parsley, mustard greens, cabbage, and kale. It is a fact that a high amount of vitamin K is found in these vegetables, so people who use these vegetables, are able to get a good intake of vitamin K. It is important to know that vitamin K has two types, one is K1 and the other is K2. The vitamin K2 has sources other than leafy green vegetables, like eggs and dairy products are major sources of K2. Beef and chicken meat is also a great source to provide vitamin K2. There is a Japanese food named “nato”, which is made with the help of fermented soybeans, and a good source of vitamin K2 (Ware, 2011)
Vitamin K and Warfarin
It is important to know the functions performed by Vitamin K and Warfarin. In making proteins, the role of vitamin K is important, and these proteins are helpful for blood clotting, so when your body is bleeding from any part, vitamin K helps to stop bleeding by making a clot. On the other hand, warfarin is one of the famous blood thinners, which is used to keep blood thin so that any clots are prevented. If a patient is taking a blood thinner such as warfarin, then he should be careful about the intake of vitamin K, because vitamin K already helpful for blood clotting, when bleeding. It is not that the patient cannot take vitamin K at all, but its intake should be properly monitored and managed. For instance, a patient should keep check of blood on a frequent basis, and if there is anything to worry, then warfarin intake should be increased by consulting with an expert (Cleveland Clinic, 2019)
Excessive consumption of Vitamin K
In the human body, every vitamin and mineral has a certain role to play, but there are also levels of these vitamins that should never exceed. The users must know how much intake of vitamin K is necessary, and if it is taken in an excessive amount, then what can happen. There are many side effects, which have been associated with excessive consumption of vitamin K. It is observed that oral consumption is not a problem, but when it is applied on the skin, it can cause issues. If it is taken in excessive amounts, then a person may have to deal with diarrhea, as well as, upset stomach. The diabetes patients should be really careful in eating food items having a high level of vitamin K because it can badly affect their blood sugar level. Patient getting dialysis treatment for kidney cannot use vitamin K in an excessive amount (WebMD LLC, 2020)
How much Vitamin K per day?
It is important to understand for people that how much vitamin K should be taken by different age brackets on a per-day basis. A lot of research has been done in this regard, and they have defined the level of intake for every age bracket. For instance, newborn children and age up to 6 months should take 2.0 mcg daily. The children from 7 to 12 months should take 2.5 mcg daily.
The daily limit for children from 1 to 3 years is 30 mcg, and from 4 to 8 years is 55 mcg. The daily intake recommended for children 9 to 13 years is 60 mcg. Then it comes to teenagers, and from age 14 to 18, the recommended intake of vitamin K is 75 mcg. The people having age 19 or plus should take 120 mcg (males) and 90 mcg (females) (National Institute of Health, 2019)
Vitamin K health benefits
There have been various benefits, which are discussed earlier, and all of these benefits are associated with human health. It is a fact that vitamin K, with its both types K1 and K2, has so many health benefits, and people should understand that if they don’t include vitamin K intake in their daily diet, they miss those health benefits. It is great to prevent various kinds of health diseases, and it is also great for cognitive health.
If a person is bleeding from any part of the body, the beauty of vitamin K is that it makes a blood clot at that point so that bleeding is stopped. It is also helpful in making bones stronger (Ware, 2011)
Our other articles:
Arnarson, A. (2017). 20 Foods That Are High in Vitamin K. Retrieved February 18, 2020, from https://www.healthline.com/nutrition/foods-high-in-vitamin-k#section1
Cleveland Clinic. (2019). Why Vitamin K Can Be Dangerous If You Take Warfarin. Retrieved February 18, 2020, from https://health.clevelandclinic.org/vitamin-k-can-dangerous-take-warfarin/
Leech, J. (2018). Vitamin K2: Everything You Need to Know. Retrieved February 18, 2020, from https://www.healthline.com/nutrition/vitamin-k2
National Institute of Health. (2019). Vitamin K. Retrieved February 18, 2020, from https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
Ware, M. (2011). Health benefits and sources of vitamin K. Retrieved February 18, 2020, from om https://www.webmd.com/vitamins/ai/ingredientmono-983/vitamin-k