Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting and bone health. Here are the main functions of vitamin K:
Blood clotting
Bone health
Cardiovascular health
Antioxidant properties
Brain health
Foods rich in vitamin K include cabbage, spinach, broccoli, Brussels sprouts, okra, wheat germ, cauliflower, green peas, parsley, tomatoes, soybeans, red beans, hazelnuts, walnuts, kiwi, pomegranate, grapes, dried figs, plums and black plums, kale, cucumber, mulberry, butternut squash, red meat, fish, cheese, chicken, and eggs.
Recommended daily intake of vitamin K:
4 to 8 years: 55 micrograms
9 to 13 years: 60 micrograms
14 to 18 years: 75 micrograms
Women over 18 years: 90 micrograms
Men over 18 years: 120 micrograms
Timing of vitamin K consumption:
It is better to consume it with fatty foods, preferably 2 hours after a meal.
Vitamin K deficiency:
Increased bleeding: Vitamin K deficiency can lead to excessive bleeding or difficulties in stopping bleeding. This can manifest as frequent nosebleeds, heavy menstrual bleeding, or easy bruising.
Weak bone health: Vitamin K plays a role in bone metabolism, and its deficiency can increase the risk of osteoporosis, fractures, or decreased bone mineral density.
Excessive consumption of vitamin K:
Symptoms that may occur due to excessive consumption of vitamin K include headache, dizziness, nausea, and diarrhea. The risk of blood clotting can also increase, which can lead to serious health problems such as stroke, heart attack, or pulmonary embolism.