The Vital Role of Vitamin K in Your Diet: What You Need to Know
Hey people! Do you know vitamin K is a fat-soluble vitamin that comes in two forms? Yes, it consists of two main types called phylloquinone, found in green leafy vegetables like collard greens, kale and spinach. The other type, menaquinones found in some animal foods and fermented foods. Let’s discuss in this article.
Vitamin K is found throughout the body including the liver, brain, heart, pancreas and bone. It is beneficial in making various proteins that are vital for blood clotting, building of tissues and bone health.
Health Benefits of Vitamin K
- It Plays a Major Role in Maintaining Bone Health — As low intake of vitamin K is linked to osteoporosis, it is crucial to include foods containing Vitamin K to maintain strong bones, improve bone density and to decrease the risk of fractures.
- It is beneficial in Maintaining Heart Health — Vitamin K is beneficial in keeping blood pressure lower by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood freely through the body, reducing the risk of stroke.
- It Plays a Major Role in Assisting Blood Clothing — One of vitamin K’s most important jobs is to make four of the 13 proteins needed for blood clotting as blood clots stop your injuries or wounds from bleeding so they can heal. Conversely, people taking blood-thinning drugs, such as warfarin an anticoagulant medication, shouldn’t take vitamin K supplements or consume large amounts of vitamin K without talking to their healthcare provider as it can interfere with the effectiveness of these medications.
- It is Crucial in Developing Cognitive Health — Including foods such as kale, spinach, prunes and kiwi increases blood levels of vitamin K that have been linked with improved memory. Additionally, it also performs functions such as cell survival and cell growth.
Symptoms of Vitamin K Deficiency
There are several symptoms associated with vitamin K deficiency.
The main symptoms are
- Excessive bleeding in case of bruises
- Small blood clots appearing under the nails
- Bleeding in mucous membranes that line areas inside the body
- Stool that is dark black, tar-like, or contains blood
Foods to Include
- Vegetables — Brussels sprouts, broccoli, cauliflower, and cabbage
- Green leafy vegetables- Kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley and green leaf lettuce
- Fruits — Prunes, kiwi, avocado
- Chicken, Fish, liver, meat, eggs
Here is a Recipe to Boost Vitamin K Content in your Diet
Spinach-Pesto Salad
Ingredients
- Quinoa– 1/2 cup
- Slivered almonds, toasted — 1/4 cup
- Red onion, diced– 1
- Spinach — 1 cup
- Fresh basil, chopped — 1/4 cup
- Fresh lemon juice — 1 tablespoon
- Olive oil– 1/2 tablespoon
- Cracked black pepper to taste
Method of Preparation
- Cook the quinoa until soft. Set aside and let cool. Meanwhile, toast the almonds in a small skillet over low heat until lightly browned and aromatic.
- In a food processor or grinder, add spinach with the lemon juice, olive oil and almonds.
- Combine quinoa, pesto from food processor or grinder, red onion and remaining spinach in a large bowl.
Vitamins are substances that your body needs to grow and develop normally. Its deficiency leads to reduced blood clotting, and in severe cases, it can result in reduced clotting and increased bleeding. Furthermore, It is broken down very quickly and excreted in urine or stool, because of this, it rarely reaches toxic levels in the body even with high intakes, as may sometimes occur with other fat-soluble vitamins.
References:
https://www.webmd.com/vitamins-and-supplements/supplement-guide-vitamin-k
https://medlineplus.gov/ency/article/002407.htm
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
