When it comes
to discussions about essential vitamins, vitamin K is often left out, but it is
importance in preserving optimal health cannot be simple. This forgotten hero
greatly improves general well-being by playing a critical role in blood
clotting and bone health.
Let's look at the importance of vitamin K, as well as its sources, uses, and effects on our bodies.
What is vitamin K used for?
There are two
main forms of vitamin K, which are fat-soluble, K1 (phylloquinone) and K2
(menaquinone).
While leafy
green vegetables are the main source of K1, fermented foods, and animal
products contain K2.
K1 and K2
have different functions in the body; K1 is necessary for blood clotting, while
K2 is important for bone health.
Blood Clotting (Primary role of
Vitamin K)
Vitamin K's
role in blood clotting is among its most important physiological roles. When we
are injured, clotting is a complicated process that keeps the bleeding from
getting too bad.
Blood clots
can form at the site of injury because vitamin K activates proteins in the
blood clotting cascade.
Insufficient
Vitamin K might slow down the blood clotting process, which results in more
bleeding and possible health risks.
Bone Health (Beyond calcium)
Although
calcium is frequently linked to bone health, vitamin K is also essential for
strong, healthy bones.
Through its
ability to control calcium levels and promote the synthesis of
proteins necessary for bone mineralization, vitamin K plays a role in bone
metabolism.
According to
research, a vitamin K deficiency may raise the risk of fractures and result in
decreased bone density.
Sources of Vitamin K
Including a
range of foods in your diet is necessary for maintaining that you are getting
enough Vitamin K. Rich sources of Vitamin K1 are leafy green vegetables like
broccoli, spinach, and kale.
As a source
of Vitamin K2, include animal products such as eggs and meat as well as
fermented foods like natto, cheese, and sauerkraut. You can maintain the best
levels of Vitamin K by including these foods in your diet.
Read more Vitamin
K Benefits
How much vitamin K per day?
Age and
gender-specific recommendations for vitamin K intake vary. The average adult
needs between 90 and 120 micrograms per day.
While a
balanced diet can supply enough Vitamin K, some people, especially those with
particular medical conditions or dietary restrictions, may find taking
supplements beneficial.
But, it would
be best to speak with a medical expert before starting a supplement
routine.
Where is vitamin K produced in body?
The gut
bacteria found in the large intestine are the main producers of vitamin K in
the body.
Much of the
vitamin K that is produced by bacteria during gut fermentation is different
from that which is obtained from dietary sources, especially Vitamin K1 from
leafy green vegetables and Vitamin K2 from fermented foods.
This
bacterial production of vitamin K adds to the body's total vitamin K pool and
is needed for many physiological processes, including bone metabolism and blood
clotting.
Even with
this endogenous synthesis, dietary consumption is still necessary for guaranteeing
the body gets enough Vitamin K, since the body may not always require as much
of it as is produced by gut bacteria.
What is vitamin K also known as?
Because of
its vital role in the process of blood clotting, vitamin K is also referred to
as the "clotting vitamin".
The German
word "koagulation," from which the name "K" is derived,
highlights the role that this word plays in blood coagulation or clotting.
This vitamin
is required for the coagulation cascade's protein synthesis, which stops excessive
bleeding and speeds up wound healing.
Also, because
it helps maintain bone health by controlling calcium levels and promoting the
synthesis of proteins required for bone mineralization, vitamin K is frequently
referred to as the "bone vitamin".
Final Note
When it comes to important nutrients, vitamin K might go unnoticed, but its effects on blood clotting and bone health are clear.
We can help our bodies maintain their peak performance and general well-being by being aware of their role, including foods high in vitamin K into our diets, and making sure we get enough of it.
Read: Which
Fruits and Vegetables Should We Eat Regularly to Get Vitamins?