Vitamin K was discovered in 1929, and its name originates from the German term “Koagulationsvitamin.” Vitamin K plays a crucial role as an essential nutrient for blood clotting and bone metabolism. The body requires it to produce prothrombin, an important protein in blood clotting. Vitamin K1, which is synthesized in green plants, is the main type of vitamin K in our diet. Vitamin K2, which comes from fermented foods and animal sources, plays a central role in calcium metabolism, a mineral found in our teeth and bones.
Studies suggest that vitamin K improves bone health, reduces the risk of osteoporosis, and slows down decreases in bone mineral density with age. Vitamin K also benefits heart health by preventing calcium from accumulating in arteries, and cognitive health by improving episodic memory in older adults.
Foods rich in vitamin K include raw chard, raw watercress, green and red leaf lettuce, dried plums, blackberries, hazelnuts, bacon, cooked beetroot, broccoli, calabrese, chicken meat, cashew nuts, spring onions, dried coriander, cooked kale, Brussels sprouts, and edamame.
A vitamin K deficiency is rare in healthy adults who have a balanced diet, as the body can store it for a certain period. However, in infants, those who are malnourished, or have certain medical conditions, deficiency can occur, and symptoms may include easy bruising, prolonged bleeding, and heavy menstrual periods.
For adults over 19 years old, the recommended dietary allowance (RDA) for vitamin K is 120 micrograms per day for men and 90 micrograms per day for women. Individuals taking blood thinners or other medications should talk to their healthcare provider before taking any vitamin K supplements, as it can interact with certain medications.
In conclusion, vitamin K is an important nutrient that plays a key role in blood clotting and bone metabolism. A balanced diet that includes foods rich in vitamin K can help maintain optimal levels of this nutrient. If you suspect you have a deficiency, speak with your healthcare provider to determine the best course of action.
What fruit is high in vitamin K?
There are several fruits that contain vitamin K, but one of the highest sources is avocado. One medium-sized avocado can provide about 21 micrograms of vitamin K, which is roughly 23% of the daily recommended intake for adult women and 17% for adult men. Other fruits that contain vitamin K include kiwi, grapes, figs, and prunes, although they are not as high in vitamin K as avocado. It’s important to note that individuals taking blood thinners or other medications should talk to their healthcare provider before adding high-vitamin K foods to their diet.
Here are 10 other potential uses for vitamin K:
- Helps support bone health by promoting proper calcium absorption
- May play a role in regulating blood sugar levels
- Could potentially reduce the risk of certain cancers
- May help prevent calcification of arteries and reduce the risk of cardiovascular disease
- Plays a role in proper brain function and cognitive health
- May help improve insulin sensitivity in people with type 2 diabetes
- Plays a role in proper blood clotting
- May help improve skin health and reduce the appearance of dark circles and bruising
- Could potentially help reduce inflammation in the body
- May help improve dental health by supporting tooth mineralization and preventing cavities
Recipe: Kale Salad with Pomegranate Seeds and Walnuts
For a tasty way to include vitamin K in your diet, try this Kale Salad with Pomegranate Seeds and Walnuts recipe!
Ingredients:
- 1 bunch of kale, stemmed and chopped
- 1/2 cup pomegranate seeds
- 1/2 cup chopped walnuts
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
Instructions:
- Rinse the kale thoroughly and chop it into bite-sized pieces.
- In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper to make the dressing.
- Pour the dressing over the kale and massage it into the leaves for a few minutes to soften them.
- Add the pomegranate seeds and chopped walnuts to the salad.
- Toss everything together and serve!
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