Essential for strong bones and healthy blood β Vitamin K is a fat-soluble vitamin that supports clotting, bone strength, and heart health.
Even though our body needs it in small amounts, Vitamin K plays a crucial role in maintaining balance and preventing excessive bleeding.
πΈ What Is Vitamin K?
Vitamin K is a group of compounds mainly known as:
- Vitamin Kβ (Phylloquinone) β found in green leafy vegetables.
- Vitamin Kβ (Menaquinone) β produced by gut bacteria and found in animal or fermented foods.
Both types work together to regulate calcium, protect bones, and keep the circulatory system healthy.
π½οΈ Foods Rich in Vitamin K
π₯¬ Plant-Based Sources (Vitamin Kβ)
- Kale, spinach, collard greens, and broccoli
- Lettuce (romaine, green leaf, butterhead)
- Brussels sprouts and cabbage
- Parsley, basil, and coriander
- Green peas and asparagus
- Avocado and kiwi (moderate amounts)
π³ Animal & Fermented Sources (Vitamin Kβ)
- Eggs and cheese
- Liver and other organ meats
- Chicken and pork
- Fermented foods such as natto, sauerkraut, and kefir
π‘ Tip: Because Vitamin K is fat-soluble, eat these foods with healthy fats β like olive oil, nuts, or avocado β to improve absorption.
π Role and Benefits of Vitamin K in the Human Body
1. Supports Blood Clotting
Vitamin K activates proteins that help blood coagulate, preventing excessive bleeding from cuts or injuries.
2. Strengthens Bones
It helps bind calcium to bone tissue, improving density and reducing the risk of osteoporosis.
3. Protects the Heart and Arteries
Vitamin Kβ prevents calcium buildup in arteries, keeping blood vessels flexible and promoting heart health.
4. Boosts Brain and Cell Function
It contributes to cell growth and has antioxidant properties that protect brain and nerve tissue.
5. Works Synergistically with Vitamin D
Together, Vitamins K and D help the body use calcium properly for stronger bones and healthy muscles.
βοΈ Vitamin K Deficiency and Balance
Deficiency:
Rare in adults but more common in newborns or people with absorption issues.
Symptoms may include easy bruising, nosebleeds, or delayed clotting.
Excess:
Toxicity is uncommon from natural sources.
However, people taking anticoagulant medications (like warfarin) should monitor their Vitamin K intake carefully.
Recommended daily intake (RDI):
- Men: 120 Β΅g/day
- Women: 90 Β΅g/day
πΈ How to Maintain Healthy Vitamin K Levels
β Eat green vegetables several times a week.
β Include fermented foods or small amounts of cheese and eggs.
β Combine Vitamin K sources with healthy fats for better absorption.
β Avoid over-processing vegetables, as heat reduces Vitamin K levels.
π See also: Trace Elements in Food and Their Benefits
β¨ In Summary
Vitamin K keeps your blood flowing properly and your bones strong.
Found mainly in leafy greens, eggs, and fermented foods, it works quietly but powerfully to support life and health.
In short, Vitamin K in Food and Its Importance make this nutrient essential for balance, protection, and vitality. π
