Function Of Vitamin K In The Body – Ready for another reason to eat your veggies? Foods like leafy greens and vegetables, including broccoli and kale, are loaded with vitamin K, an important nutrient that has been linked to improved insulin levels, reduced cancer risk and protection against heart disease. Not only that, but foods with vitamin K can also promote proper blood clotting and promote health.

However, this essential micronutrient is not only found in vegetables. It’s also found in certain fruits, meats and dairy products, and is even produced in your body by good gut bacteria.

Function Of Vitamin K In The Body

Getting enough vitamin K from the diet is an integral part of health, and its deficiency can lead to a long list of health problems.

What Is The Role Of Vitamins In The Body?

Read on to find out what you need to know about vitamin K foods and how you can make sure you’re getting enough of it in your diet.

Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control. It is divided into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 is the most common source, being present primarily in plant foods such as leafy greens. Vitamin K2, on the other hand, is found in animal products and fermented foods.

Foods high in this vitamin include meat, dairy products, and natto. It is also produced by beneficial bacteria in your gut microbiome.

Vitamin K Shot At Birth: Importance, Safety And Side Effects

With a healthy and well-balanced diet, vitamin K deficiency is rare. This is because there are many healthy whole foods.

Ultra-processed foods and refined sugars, on the other hand, are foods with minimal amounts of vitamin K. If these nutrient-poor foods make up a large portion of your diet, it may mean that you may not be getting enough food sources of this vitamin. key vitamin.

Vitamin K deficiency is very serious and can lead to easy bruising, bleeding, tooth decay and bone health problems. For this reason, it is important to ensure that you include a serving or two of vitamin K-rich foods with each meal.

Many people don’t realize that there is more than one type of vitamin K. There are actually two main forms of vitamin K that we get from our diet: vitamin K1 and vitamin K2.

Vitamin K Foods, Benefits, Dosage, Recipes And Side Effects

Vitamin K1 is also called phytonadione, while vitamin K2 is referred to as menaquinone. Vitamin K3 is also available, which is a synthetic form known as menadione.

Here’s a breakdown of the different types of vitamin K and how to get them from foods or vitamin K supplements:

Looking for a list of foods that contain vitamin K? This essential vitamin is found primarily in green vegetables, fruits, probiotic foods and animal products, making it easy to meet your needs through a healthy and well-balanced diet.

Some evidence has found that vitamin K1 and vitamin K2 can help kill cancer cells and may even reduce the risk of cancer.

The Fat Soluble Vitamins

One study from the Department of Medicine, Division of General Internal Medicine at the University of Toronto evaluated 440 postmenopausal women with weakened bones who were supplemented with vitamin K1 for two years. Interestingly, the use of vitamin K1 was associated with a 75 percent reduction in the incidence of cancer.

Of 24,340 participants showed that a higher intake of vitamin K2 was associated with a reduced risk of cancer.

In addition, many foods high in vitamin K are also on the list of best antioxidant foods. Vitamin K foods like leafy greens are full of cancer-fighting antioxidants that help prevent free radical damage and reduce the risk of cancer—making them some of the best cancer-fighting foods.

Getting enough foods containing vitamin K1 in your diet is key to maintaining bone health. The nutrient is involved in bone metabolism and increases the amount of a specific protein that is needed to maintain calcium in the bones.

Vitamin K For Blood Clotting And Healthy Bones And Also Has Other Functions In The Body Stock Image

Several studies have found that increased intake of this important fat-soluble vitamin can help reduce the risk of bone fractures. A 2020 study found that there is a synergistic effect of vitamin K in combination with vitamin D with beneficial effects on joint and bone health.

Concluded that taking 5 milligrams of a vitamin K1 dietary supplement for two to four years was able to protect postmenopausal women from fractures.

Another study from the Jean Mayer Human Nutrition Research Center for Aging Research at Tufts University in Boston, USA, showed that low intake of foods containing vitamin K was associated with reduced bone mineral density in women.

For this reason, many women at risk of osteoporosis often use supplementation to ensure they meet their needs. Other natural treatments for osteoporosis include strength training several times a week, daily sun exposure, and eating plenty of foods rich in omega-3 fatty acids.

Liquid D3 & K2

Blood clotting is an important process that helps stop excessive bleeding from an injury. In fact, one of the first warning signs of vitamin K deficiency is bleeding from the gums or nose, along with easy bruising. For this reason, people on blood thinners such as warfarin (Coumadin) are advised to limit their intake of this key vitamin.

Warfarin (Coumadin) works against vitamin K and helps slow blood clotting. Dramatically increasing or decreasing your daily intake can affect and reduce the effects of these medications.

In addition to ensuring healthy blood clotting, eating plenty of foods high in vitamin K can improve heart function in other ways.

With 388 participants, vitamin K1 was found to slow the progression of coronary artery calcification in older adults.

Vitamin K Rich Foods To Prevent Bleeding And Bruising

Other studies have also confirmed the beneficial effects of vitamin K1 on vascular calcification, a condition in which calcium deposits build up in the arteries and cause the blood vessels to lose elasticity.

Coronary calcification is considered a strong predictor of coronary heart disease. Increasing your intake of foods with vitamin K can help prevent its progression to keep your heart healthy and strong.

Insulin is the hormone responsible for transporting sugar from the bloodstream into the tissues, where it can be used as energy.

When you have a diet high in sugar and carbohydrates, your body tries to produce more and more insulin to keep up. Unfortunately, maintaining high levels of insulin can lead to a condition called insulin resistance, which reduces its effectiveness and leads to high blood sugar.

Vitamins: The Micronutrients In Our Body (short Notes With Structures)

Increasing dietary vitamin K intake can help with insulin sensitivity to maintain normal blood sugar levels. Study published in journal

In addition to including enough vitamin K-containing foods in your diet, increasing physical activity, keeping your carbohydrate intake in check, and eating plenty of protein- and fiber-rich foods can also help stabilize blood sugar levels and prevent insulin resistance.

Vitamin K plays an important role in the nervous system and is also thought to support healthy brain function. It is involved in the metabolism of sphingolipids, a class of compounds found in brain cell membranes that control motor and cognitive behavior.

It also has anti-inflammatory properties and helps protect the brain from oxidative stress caused by free radical damage. Research suggests that oxidative stress can damage your cells and even lead to the development of conditions such as Alzheimer’s and Parkinson’s.

Super Daily K2

Are you ready to start incorporating more vitamin K-rich foods into your diet? Get into the kitchen and try these delicious recipes:

You can also try the recipe with any number of other food sources of vitamin K, such as turnip greens, mustard greens, collard greens, and spinach.

Enjoy a leafy green salad, vegetables cooked with other vegetables, raw spinach salad, cooked kale as a side dish, or any other types of meals that help you meet your daily needs.

Although this important nutrient is abundant in all foods, it can also be found in supplement form.

Rich Source Of Vitamin B2

Vitamin K tablets are available and often combined with other vitamins and nutrients such as calcium, magnesium or vitamin D. Vitamin K is also usually present in most multivitamins.

Vitamin K supplements commonly use synthetic forms of vitamin K1 or vitamin K2. Studies show that these are well absorbed by the body, but MK-7, a synthetic form of vitamin K2, has a longer half-life and remains active in the body longer.

If you decide to take a vitamin K supplement, the amount you need may vary depending on your age and gender. Here are the current recommended doses of vitamin K according to the National Institutes of Health:

Although vitamin K supplements are considered safe for most people, pregnant and breastfeeding women should avoid vitamin K supplements that provide more than the recommended daily allowance.

Vitamin K Benefits, Sources And Its Side Effects

Also, if you have a history of stroke, cardiac arrest, or blood clotting problems, contact your doctor before taking supplements.

If you are taking blood thinners, you should not take a vitamin K supplement and you must limit your vitamin K intake. Warfarin and vitamin K can interact, making your medications less effective. Talk to your doctor or dietitian if you have any concerns or need to discuss any foods with vitamin K that should be avoided while taking warfarin.

Adverse symptoms of supplementation are uncommon, but they can occur

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