What fruits have vitamin K and what are its benefits for the body?
This vitamin is stored in the liver and other body tissues, including the brain, heart, pancreas, and bones.
Vitamins are a group of substances necessary for normal cell function, growth, and development in the body, says the MedlinePlus Medical Library.
In total, there are 13 essential vitamins; that is, they are required for the body to function properly. One of these is vitamin K, which is normally stored in the liver and other body tissues, including the brain, heart, pancreas, and bones.
K is known as the coagulation vitamin. Without it, blood wouldn’t clot, and some studies suggest it also helps older adults keep their bones strong, says MedlinePlus.
This vitamin has a protective effect on the heart, keeps the skeleton strong, prevents calcification of the arteries and prevents uncontrolled bleeding. It also prevents heart disease and a deficiency of this can cause cavities, osteoporosis, varicose veins or infectious diseases, among other conditions, experts say.
According to the National Institutes Health of the United States, the amount of this vitamin that a person needs depends on age and sex. Its deficiency is rare, because in addition to food, the bacteria that are present in the colon manufacture a certain amount of vitamin K that the body absorbs, says the CuídatePlus portal.
The RDA is 120 micrograms (mcg) per day for men over the age of 19 and 90 for women over that age. For adolescents, it is 35 micrograms daily. A serving of broccoli or kale, for example, can provide the recommended amount of vitamin K.
Food sources
The best way to get your daily vitamin K requirements is through food. For example, it is found in green leafy vegetables, such as spinach, turnip greens, Swiss chard, mustard greens, parsley, romaine lettuce, and green leaf lettuce.
Also in other vegetables such as Brussels sprouts, broccoli, cauliflower and cabbage and in fish, liver, beef, eggs and cereals, which contain smaller amounts.
Fruits are also an important source of this vitamin. It can be found, for example, in avocados, kiwi plums, blackberries, blueberries and grapes.
According to a publication by OK Diario, in its health section, plums provide 26 mcg of vitamin K; the kiwi provides 40 mcg per 100 grams of the fruit; pears, 20 mcg; avocado, 21 mcg; peaches provide 15 mcg; blackberries provide 19 mcg; blueberries provide 15 mcg of vitamin K, and figs another 15. Other fruits with a lower proportion of this vitamin are lemons, cherries, guavas and bananas.
Consequences of deficiency
National Institutes Health says that severe vitamin K deficiency can lead to bruising and bleeding problems because blood clots more slowly. It could also reduce the strength of the bones and increase the risk of osteoporosis.
According to MedlinePlus, vitamin K deficiency is very rare. It occurs when the body cannot properly absorb it from the intestinal tract. This situation can also occur after prolonged treatment with antibiotics.
Faced with the consumption of this vitamin, it is important to take into account some aspects, the specialists indicate.
- For example, if the person takes certain drugs to thin the blood (such as anticoagulants/antiplatelets) such as warfarin (Coudamin), they may need to eat fewer foods that contain vitamin K.
- It may also be necessary for the person to eat the same amount of vitamin K-containing foods daily, as sudden changes in their intake can change the effect of anticoagulants.
- Consuming this vitamin or foods that contain it can affect the way some of these drugs work.
- It is important to maintain constant levels of vitamin K in the blood.
