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    Health Benefits of Vitamin K Explained

    vitamin k benefits
    (Source: theconversation)

    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!

    What Are the Health Benefits of Vitamin K?

    Listed below are the different benefits of vitamin K!

    1. Production of Prothrombin

    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.

    2. Develop Healthy Bones

    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:

    • Maintain Strong Bones
    • Improve Bone Density
    • Reduced Risk of Fractures

    3. Better Cognitive Health in Older Adults

    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.

    4. Prevent Mineralisation

    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.

    5. Development of Bone Tissue

    Vitamin K is also necessary for the development of bone tissue. Consequently, it is needed to produce protein osteocalcin required for healthy bone tissue.

    How to Figure out if You Have Vitamin K Deficiency?

    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:

    • Increased Time for Blood to Clot (known as prothrombin time)
    • Bleeding
    • Haemorrhaging
    • Osteoporosis

    Top Food Sources of Vitamin K

    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.

    Fruits

    Some of the best fruits that are a source of vitamin K are: [1]

    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

    Vegetables

    The following vegetables are a rich source of vitamin K: 2]

    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

    Nuts and Seeds

    These nuts and seeds are excellent natural sources of vitamin K: [3]

    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

    Oils and Fats

    Among the best sources of vitamin K is soybean oil. The other sources of the vitamin are: [4]

    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

    Grains and Pastas

    Get your daily intake of vitamin K from these grain and pasta sources: [5]

    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

    Meats

    The meats that are rich in vitamin K are: [6]

    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

    What Are the Side Effects of Vitamin K Overconsumption?

    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.

    What Are the Risk Factors of Vitamin K Deficiency?

    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.

    What Does Vitamin K Deficiency Lead to?

    Excessive bleeding is what happens if there is a deficiency of vitamin K. Other signs that indicate a vitamin K deficiency are:

    • Easily getting bruised
    • Blood clots appearing under the nails
    • Stool in dark black colour
    • Bleeding in the mucous membrane (which lines the inside of the body)

    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!

    Frequently Asked Questions

    What is the recommended dosage for vitamin K?

    The dosage for women is 90 micrograms/day, and for men, it is 120 micrograms/ day.

    The dosage for women is 90 micrograms/day, and for men, it is 120 micrograms/ day.

    What are the forms of vitamin K?

    There are 3 forms of vitamin K. They are phylloquinone, menaquinone, and menadione.

    There are 3 forms of vitamin K. They are phylloquinone, menaquinone, and menadione.

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    Disclaimer #1: *Customer can choose options at the time of availing insurance. Premium amount may vary accordingly. Insured is required to disclose any pre-existing condition or on going treatment before policy issuance in the proposal form. 

    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.

    1. Digit Insurance
    2. Health Insurance
    3. Nutrition Guides
    4. Vitamin K Benefits

    Last updated: 2023-01-30

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