Vitamin K is a highly beneficial nutrient for the body. It plays a vital role in blood clotting, regulating calcium levels, and bone metabolism.
Hence, apart from the benefits of vitamin k, the article will also look at the uses and sources of vitamin K. Check it out below!
Listed below are the different benefits of vitamin K!
The body uses vitamin K in the production of prothrombin. Prothrombin is a protein that is required for blood clotting and bone metabolism. Therefore, low levels of vitamin K eventually lead to uncontrolled bleeding as there is poor blood clotting.
While there is insufficient research to prove that vitamin K is essential for bone health, some studies have indicated it to be the case. Hence, vitamin K may help with the following:
According to a study on "Vitamin K status and cognitive function in healthy older adults", vitamin K was linked with improved episodic memory in older adults. Therefore, vitamin K is required for improved memory in people above the age of 70.
Mineralisation occurs when minerals build up in arteries. Vitamin K may help prevent mineralisation. As a result, the heart can pump blood through arteries free of deposited minerals, that too more efficiently.
Vitamin K is also necessary for the development of bone tissue. Consequently, it is needed to produce protein osteocalcin required for healthy bone tissue.
Vitamin K deficiency is rare. However, to figure out if you have a deficiency, look out for the signs of it. Listed below are the signs of vitamin K deficiency:
So, what are the sources of vitamin K that help combat any deficiency? Check them out below!
Moreover, you must note that this data is given in terms of the amount of vitamin K per 100g of servings.
|
Name of the Fruit |
Amount of Vitamin K Per 100g |
|
Prunes (dried plums) |
59.5μg |
|
Dried blueberries (sweetened) |
59.4μg |
|
Kiwifruit |
40.3μg |
|
Fried yellow plantains |
31.8μg |
|
Rhubarb |
29.3μg |
|
Plantains |
28.8μg |
|
Avocados |
21μg |
|
California avocados |
21μg |
|
Dried pears |
20.4μg |
|
Blackberries |
19.8μg |
|
Name of the Vegetable |
Amount of Vitamin K Per 100g |
|
Parsley |
1640μg |
|
Swiss chard |
830μg |
|
Dandelion greens |
778.4μg |
|
Cooked mustard greens |
592.7μg |
|
Cooked dandelion greens |
551.4μg |
|
Garden cress |
541.9μg |
|
Cooked spinach |
493.6μg |
|
Cooked beet greens |
484μg |
|
Spinach |
482.9μg |
|
Collards |
437.1μg |
|
Name of Nuts and Seeds |
Amount of Vitamin K per 100 |
|
Pine nuts (dried) |
53.9μg |
|
Dry-roasted cashews |
34.7μg |
|
Oil roasted cashews |
34.7μg |
|
Cashews (raw) |
34.1μg |
|
Hazelnuts |
14.2μg |
|
Dry roasted pistachio nuts |
13.2μg |
|
Dry-Roasted mixed nuts (salted) |
12μg |
|
Roasted chestnuts |
7.8μg |
|
Dried pumpkin and squash seeds |
7.3μg |
|
Roasted squash and pumpkin seeds (Unsalted) |
4.5μg |
|
Name of Oil and Fats |
Amount of Vitamin K per 100 g |
|
Soybean oil |
183.9μg |
|
Soybean lecithin |
183.9μg |
|
Margarine (unsalted) |
93μg |
|
Cashews (raw) |
34.1μg |
|
Canola oil |
71.3μg |
|
Honey mustard salad dressing |
70μg |
|
Thousand island |
69.1μg |
|
Coleslaw salad dressing |
66.1μg |
|
Olive oil |
60.2μg |
|
Sesame seed dressing |
56μg |
|
Russian dressing |
53.7μg |
|
Name of the Grains and Pastas |
Amount of Vitamin K per 100 g |
|
Spinach egg noodles (cooked) |
101.1μg |
|
Whole grain sorghum flou |
6.4μg |
|
Oat bran |
3.2μg |
|
Roasted buckwheat groats |
1.9μg |
|
Rice bran |
1.9μg |
|
Cooked pearled barley |
0.8μg |
|
Whole wheat pasta |
0.6μg |
|
Cooked bulgur |
0.5μg |
|
Cooked wild rice |
0.5μg |
|
Uncooked whole-grain cornmeal |
0.3μg |
|
Name of Meats |
Amount of Vitamin K per 100 g |
|
Pepperoni |
5.8μg |
|
Broiled ground lamb |
5.3μg |
|
Lean chicken breast (cooked) |
4.3μg |
|
Roasted chicken leg |
3.9μg |
|
Roasted boneless skinless thigh meat |
3.9μg |
|
Pan-fried beef liver |
3.9μg |
|
Roasted duck |
3.8μg |
|
Roasted boneless skinless chicken leg |
3.6μg |
|
Roasted skinless chicken drumstick |
3.5μg |
|
Pork bratwurst |
3.4μg |
As was already mentioned above, there are several uses of vitamin K. But can too much vitamin K be harmful?
First of all, vitamin K toxicity, that is excess, is rare in adults but common in formula-fed children. Phylloquinone form of vitamin K is not toxic even in large amounts.
That said, the side effects of too much vitamin K is toxicity from the excessive nutrients, which can lead to anaemia due to the rupture of red blood cells and jaundice. Moreover, too much vitamin K can be harmful if you are taking dialysis treatment. Excess vitamin K also exacerbates the clotting inability for those with liver disease.
Now that you know the benefits of vitamin K, let’s discuss its risk factors. Some individuals are at risk for the deficiency. These include individuals who take certain antibiotics, which can block the metabolism of vitamin K. Moreover, newborns may be at risk because vitamin K does not cross the placenta while breast milk contains small amounts of it.
Excessive bleeding is what happens if there is a deficiency of vitamin K. Other signs that indicate a vitamin K deficiency are:
In conclusion, this article discussed what vitamin K is used for, and the various food sources where it is found.
So, knowing the benefits of vitamin K can help you get one step closer to a healthy life!
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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