Vitamin K: where it is found and how it is useful
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The benefit of vitamin K is provided by its participation in the process of blood clotting, bone tissue development, and maintaining the health of the cardiovascular system. Vitamin K is found in many products of plant and animal origin. Although a deficiency of this vitamin is rare, it is important to know which food products are rich in vitamin K. “UP.Zhyttia” found out what vitamin K is in, how it affects the body and how a lack of vitamin K manifests itself, using the following sources: Healthline, National Library of Medicine, Harvard TH Chan School of Public Health, MSD Manual Professional Version. Types and Daily Needs of Vitamin K According to the data, the recommended daily allowance of vitamin K for adults 19 years of age and older is 120 micrograms (mcg) for men and 90 mcg for women, as well as for pregnant and breastfeeding mothers. Vitamin K is a group of compounds divided into vitamin K1 (phylloquinone) and K2 (menaquinone). Vitamin K1, the most common form, is found in plant foods, especially dark leafy greens. Vitamin K2 is mainly found in animal foods. Evidence suggests that the metabolism and functions of vitamins K1 and K2 differ somewhat. According to dietary recommendations, the difference between the types of vitamin K is not distinguished, so it is worth including both types in the diet. The RDA of vitamin K for adults 19 years of age and older is 120 micrograms (mcg) for men and 90 mcg for women, as well as for pregnant and breastfeeding mothers. Photo: lbrfzhjpf.gmail.com/Depositphotos Read also: Vitamins and biological supplements. How useful are they and what are manufacturers silent about? What is vitamin K good for? Vitamin K is needed for the functioning of the entire body, including the liver, brain, heart, pancreas, and bones. It is broken down very quickly and excreted in the urine or feces. Because of this, the vitamin rarely reaches toxic levels in the body even at high intakes, as sometimes happens with other fat-soluble vitamins. Vitamin K belongs to the group of fat-soluble compounds that participate in: blood coagulation; development of bone tissue; maintaining the health of the cardiovascular system. Vitamin K is also involved in the production of proteins necessary for blood clotting and bone building: prothrombin is a vitamin K-dependent protein that is directly involved in blood clotting; osteocalcin is a protein that requires vitamin K to form healthy bone tissue. Vitamin K deficiency can contribute to: significant bleeding; poor bone development; osteoporosis; increased risk of cardiovascular diseases. Vitamin K belongs to the group of fat-soluble compounds that participate in blood clotting. Photo: 8Variety/Depositphotos Read also: Vitamin D for prevention: should it be taken this way What is the danger of a lack of vitamin K In healthy adults, vitamin K deficiency in the diet is rare, since the vitamin is widely distributed in green vegetables. Vitamin K deficiency can occur in people who take medications that block vitamin K metabolism (such as antibiotics) or in those who have diseases that cause malabsorption (a disorder in how nutrients are absorbed) of food and nutrients. Deficiency is possible in newborns, because vitamin K does not pass through the placenta, and breast milk contains a small amount of it. A limited amount of blood clotting proteins at birth increases the risk of bleeding in infants. Vitamin K deficiency causes hemorrhagic disease of the newborn, which usually occurs 1-7 days after birth. In healthy adults, a deficiency of vitamin K in the diet is rare, since the vitamin is widely distributed in green vegetables. Photo: bit245/Depositphotos Read also: 8 vitamins and minerals you need for healthy and strong nails Sources of vitamin K Dark leafy greens are especially rich in this vitamin, many types of which provide more than 100% of the daily value in one serving. Certain types of liver are also a good source. If you want to increase your intake of vitamin K, pay attention to the products on this list. Vegetables and greens that contain vitamin K1: The best source of vitamin K1 (phylloquinone) is dark green leafy vegetables. The prefix “phyllo” in the name means “leaves”. Salad mustard 1/2 cup: 415 mcg 100 grams: 593 mcg Beetroot (cooked) 1/2 cup: 349 mcg 100 grams: 484 mcg Parsley (fresh) 1 sprig: 164 mcg 100 grams: 1640 mcg Spinach (raw) 1 cup: 145 mcg 100 grams: 483 mcg Broccoli (cooked) 1/2 cup: 110 mcg 100 grams: 141 mcg Brussels sprouts (cooked) 1/2 cup: 109 mcg 100 grams: 140 mcg Cabbage (cooked) 1/2 cup : 82 mcg 100 grams: 109 mcg Dark leafy greens are especially rich in vitamin K, many types of which provide more than 100% of the daily value in one serving. Photo: lightsource/Depositphotos Read also: What seasonal vegetables should be eaten and what they are good for Vitamin K1 in fruits: Fruits, as a rule, do not contain as much vitamin K1 as green vegetables, but some of them provide a sufficient amount of the vitamin. Prunes 5 pieces: 28 mcg 100 grams 60 mcg Kiwi 1 fruit: 28 mcg 100 grams: 40 mcg Avocado 100 grams: 21 mcg Pomegranate 1/2 cup: 14 mcg 100 grams: 16 mcg Figs (dried) 5 pieces: 6.6 mcg 100 grams: 16 mcg Grapes 10 grapes: 3.5 mcg 100 grams: 15 mcg 100 grams of prunes contain 60 mcg of vitamin K. Photo: belchonock/Depositphotos Read also: Seasonal fruits: what is best to eat in August Berries that contain vitamin K1: Blackberries 1/2 cup: 14 mcg 100 grams: 20 mcg Blueberries 1/2 cup: 14 mcg 100 grams: 19 mcg Red currant 100 grams: 11 mcg 100 grams of blackberries contain 20 mcg of blackberries. Photo: Nolonely/Depositphotos Read also: What berries should be eaten for health and how much. INFOGRAPHIC Nuts and Legumes High in Vitamin K1: Some legumes and nuts contain adequate amounts of vitamin K1, but much less than leafy greens. Kidney beans (cooked) 1/2 cup: 30 mcg 100 grams: 48 mcg Cashews 100 grams: 34 mcg Soybeans (cooked) 1/2 cup: 16 mcg 100 grams: 33 mcg Red kidney beans (cooked) 1/2 cups: 7.4 mcg 100 grams: 8.4 mcg Walnuts 100 grams: 2.7 mcg 100 grams of green beans contain 48 mcg of vitamin K. Photo: marylooo/Depositphotos Read also: Nuts: why they are useful, in which dishes they should be added and how to properly store Meat products that are a source of vitamin K2: Fatty meats and liver are excellent sources of vitamin K2, although its content depends on the diet of the animal and can vary from region to region and from producer to producer. Beef liver 1 piece: 72 mcg 100 grams: 106 mcg Pork 100 grams: 69 mcg Chicken 3 ounces 51 mcg 100 grams 60 mcg Bacon 100 grams: 35 mcg Chicken liver 100 grams: 13 mcg Duck breast 100 grams: 5.5 mcg types of liver are a good source of vitamin K. Photo: fotovincek/Depositphotos Read also: Red meat, sausage, sausages: good or bad? The biologist explains Vitamin K2 in dairy products: As in meat, the content of the vitamin in them depends on the diet of the animal, and the specific values may differ depending on the region and the producer. Hard cheeses 100 grams: 87 mcg Soft cheeses 100 grams: 59 mcg Egg yolk 1 large: 5.8 mcg 100 grams: 34 mcg Milk 1 cup: 3.2 mcg 100 grams: 1.3 mcg Butter 1 tablespoon : 3 mcg 100 grams: 21 mcg Cream 2 tablespoons: 2.7 mcg 100 grams: 9 mcg 100 grams of hard cheese contain 87 mcg of vitamin K. Photo: VadimVasenin/Depositphotos Read also: How to choose cheese to taste and what to eat it with . The expert explains
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