Vitamin K | Benifits | Source | Deficiency | Toxicity

Vitamin K is a fat soluble vitamin. It is of three forms-

1. Vitamin K1 (Phylloquinone) – It is the main type of dietary vitamin K which is found in green leafy vegetables.
2. Vitamin K2 (Menaquinone) -A bacteria in the gut converts vitamin K1 into vitamin K2. It is also found in animal foods and fermented products.
3. Vitamin K3 (Menadione) – It is a synthetic form of vitamin K and is found to be toxic.

BENEFITS:

1. Vitamin K plays a vital role in blood clotting. It helps to make proteins that are needed for blood clotting. Prothrombin of vitamin K dependent protein is involved in blood clotting. Osteocalcin, another vitamin K dependent protein It’s necessary to produce healthy bone tissue.
2.  It helps to lower the blood pressure by preventing mineralisation in arteries. That makes the heart pump blood freely, thus preventing stroke.
3.  Vitamin K has antioxidant properties and helps in tissue and cell renewal and wound healing. It helps to produce new skin cells, giving a healthy glowing skin.
4.  It also helps in bone metabolism by regulating blood calcium levels.

Sources:

The best sources of vitamin K1R green leafy vegetables like kale, spinach, turnip greens, broccoli, brussels sprouts, cabbage, lettuce, soybean and canola oil.

Vitamin K2 is formed, informant add, soya beans and smaller amounts in meat, cheese, eggs.

 Since vitamin K is a fat soluble vitamin, taking some fat along with it will improve its absorption.

 Reptomin K is important when excessive blood thinning medicines are given. Newborns also need vitamin K to avoid blood clotting problems, as it has not transferred from Mother’s body to the infant.

Recommended dietary allowance (RDA) :

The RDA of vitamin K is 75 to 90 mcgper day for women and 120 mcg per day for men.

Deficiency: Although vitamin K deficiency is uncommon, people with Problems in fat absorption in digestive tract or taking drugs that interfere  Vitamin K absorption, alcoholism can lead to deficiency of vitamin K. Low levels of vitamin K can lead to uncontrolled bleeding and haemorrhage.

Toxicity: Since vitamin K is a fat soluble vitamin, it is broken down very easily and excess is excreted through urine or stools, so its toxicity is rare through food. However giving large amounts of synthetic vitamin K to infants can lead to jaundice, hemolytic anaemia and liver damage.