Vitamin K, Vitamin K, which is also produced in our intestines and liver, is essential for two reasons. It helps blood clot, and it strengthens bones, keeping them in good shape even after a certain age, when they tend to weaken. But these two properties aren't the only thing that makes vitamin K a valuable substance. And where is it found? Vitamin K, in addition to being self-produced, can also be obtained by consuming certain foods, such as spinach, cabbage, and broccoli, or fruits like kiwi, blueberries, and grapes. And not with
useless supplements.
Where it is
Through diet, the right intake of vitamin K can be easily achieved by following, especially through some plant-based foods, including:
Among the fruits that are richest in this vitamin are the Kiwi, grapes, blueberries, strawberries, and figs. Dried fruit also contains significant amounts of vitamin K.
Types of Vitamin K
There are two main forms of vitamin K:
- Vitamin K1 (phylloquinone), which is found mainly in green leafy vegetables, such as spinach and broccoli.
- Vitamin K2 (menaquinone), which is found in animal foods and some fermented foods, such as natto (fermented soybeans).
What is vitamin K used for?
In order to function properly, our body needs a series of nutrients that allow it to meet the need for energy, to enable physiological processes, to cope with cell turnover and a multitude of other vital functions. Vitamin K also belongs to these fundamental substances. But let's take a closer look at the most important roles played by vitamin K for the benefit of our health.
Blood clotting
Vitamin K is essential for the production of certain proteins (clotting factors) that allow blood to clot properly, preventing excessive bleeding in the event of wounds or injuries. Its deficiency paves the way for skin, nose, digestive, or urinary bleeding.
Bone health
Scientific literature highlighted the role this substance plays in regulating bone metabolism, where its action is linked to the presence of certain proteins, such as osteocalcin and periostin. Vitamin K therefore protects against bone fractures.
also preventing bone weakening.
Cardiovascular prevention
Important studies have found that vitamin K could also play a role in the prevention of cardiovascular diseases, in particular of atherosclerosisVitamin K also helps maintain arterial health. Inadequate vitamin K intake may be linked to a higher risk of arterial calcification, which in turn can increase the risk of cardiovascular disease.
Positive effects on the nervous system
While vitamin K is primarily known for its role in blood clotting and bone health, some research suggests that it can also have positive effects on the nervous system, by virtue of its ability to activate the GAS6 protein.
What happens with vitamin K deficiency
La recommended daily dose of vitamin K For a healthy individual, it's around 140 micrograms. Given that this nutrient plays a crucial role in the blood clotting process, a deficiency in the human body can trigger hemorrhages. However, vitamin K deficiency is quite rare and generally linked to conditions that hinder proper intestinal absorption of the substance. Also prolonged antibiotic therapies can cause a deficiency.
In addition to hemorrhages, the range of consequences linked to a vitamin K deficiency also includes bone fractures and forms of osteoarthritis.
Recently, a possible correlation has also been put forward between the deficiency of this vitamin and a greater predisposition toosteoporosis.
For the diagnosis of vitamin K deficiency a functional coagulation test is usually used.
What happens if you have too much vitamin K?
Excess vitamin K levels are rarely found in an adult's body. If this does occur, warning signs may include symptoms such as:
Un excess vitamin K It can, however, be found in newborns who have been given excessive doses of vitamin supplements. In these situations, one of the typical signs of this type of hypervitaminosis is jaundice.
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