Vitamin K : Crucial for Normal Blood Clotting

 (Freezing foods may destroy vitamin K, but heating does not affect it)

Overview  

Vitamin K is a fat-soluble vitamin and an essential vitamin for our good health. The name "K" derives from its German word, Koagulationsvitamin. Discovered in 1929, it is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. One’s vitamin K level can depend religiously on the health of his/her gut flora balance because much of the vitamin K in their diet made by the intestinal bacteria that he/she already has. Vitamin K2 is mainly produced by the bacteria in one’s gut. It is often seen that vitamin K2 rich foods or supplements have greater health benefits than K1. Research has revealed that vitamin K is an anti-calcification, anticancer, bone-forming and insulin-sensitizing molecule. Because of limited vitamin K storage capacity, our body recycles vitamin K in the vitamin K oxidation-reduction cycle in order to reuse it multiple times.

Functions

• Vitamin K1 activates the protein that clots the blood and also helps in preventing excessive bleeding. 
• Vitamin K2 is required for the synthesis of bone proteins. That means it modifies proteins to give them the ability to bind calcium.
• It is believed that vitamin K2 may prevent heart disease by helping to prevent calcium from being deposited in the arteries.
• It helps in reducing the threat of bleeding in the liver, poor nutrient absorption and jaundice.
• It helps in the proper functioning of the hormones for regular periods in women aged 19 to 50, which will help in reducing menstrual pain.
• It helps in restoring oral health, improving digestion and reducing infections.
• It acts as an antioxidant thereby preventing our body from oxidation stress.
• It helps in the proper functioning of brain and nervous system.
• It may helps in improving insulin sensitivity.

Food Sources

Sources of Vitamin K are divided into plant based (phylloquinone) and animal based/bacterial based (menaquinone). I have mentioned some food names below that contain the highest levels of vitamin K.

Fruits and Nuts

Avocado, Bananas, Apples, Grapefruit, Mangoes, Melon, Pineapple, Grapes and raisins, Cranberries, Bilberries, Plums, Peaches, Pears, Tomatoes, Strawberries, Nectarines, Pistachio nuts and Walnuts.

Vegetables and Legumes 

Leafy greens and some other vegetables for example Asparagus, Cucumber, Cabbage, Komatsuna, Kale, Broccoli, Cauliflower, Brussel sprouts, Spinach, Carrots, Raw kidney beans, Raw sugar peas, Runner beans, French beans, Broad beans, Chick peas, Peas, Deep-fried bean curd and Fermented soybean products such as Natto.

Herbs

Turmeric, Dried basil, Green tea 

Animal based

Hen egg yolk, Beef chuck, Pork, Chicken thigh, dairy products like cheeses and fermented foods i.e. synthesized by bacteria.

Oils and Condiments

Mayonnaise, Olive oil, Soybean oil, Mixed vegetable oils, Rapeseed oil and Margarine.

RDAs

There is a lack of consensus from one country to another regarding vitamin K. The RDA of vitamin K is fairly reasonable at 1mcg/kg. A list is given below for RDA according to age. 

• Infants in the age of 0 to 6 months requires 2 micrograms/day
• Infants in the age of 7 to 12 months requires 2.5 micrograms/day
• Toddlers in the age of 1 to 3 years requires 30 micrograms/day
• Children in the age of 4 to 8 years requires 855 micrograms/day
• Children in the age of 9 to 13 years requires 60 micrograms/day
• Girls in the age of 14-18 years requires 75 micrograms/day
• Women in the age of 19 years and up requires 90 micrograms/day
• Women, pregnant or breastfeeding in the age of 19 to 50 years requires 90 micrograms/day
• Women, pregnant or breastfeeding in the age of less than 19 years requires 75 micrograms/day
• Boys in the age of 14 to 18 years requires 75 micrograms/day
• Men in the age of 19 years and up requires 120 micrograms/day

Intake Suggestions 

• Take 2 to 3 of vitamin k rich foods daily.
• Never take the synthetic version of Vitamin K which is known as vitamin K3 and phytonadione i.e. the synthetic type of K1.
• As the vitamin K1 to K2 conversion is inefficient in human body, Its better to eat vitamin K2 rich foods directly.
• Vitamin K should be supplemented alongside fatty acids, so it’s better to take vitamin K at lunch/dinner.
• Eating foods containing dietary fats, such as butter in combination with vitamin K-containing foods, such as spinach, may increase vitamin K absorption.
• If one can take only plant-based sources of vitamin K, then he/she may cook that in Microwave, as Microwaving increases the absorption rate of this vitamin.