What is Vitamin K? In Which Foods Is It Found? Deficiency, Benefits
In order to have a fit and healthy day, you should be careful in your nutrition from A to Z. It would not be right to expect your body to be healthy and fit with random nutrition. You should meet the vitamins and protein your body requires from you by eating a balanced and conscious diet. Therefore, you have to be more selective when eating. We have prepared this article for you to know the answers to questions such as which vitamins are in the food you eat and what does it add to you.
In this article we have prepared about vitamin K, whose name has remained in the background among the vitamin groups, you will learn about vitamin K deficiency and its effects on you. After reading our article, you will also have information about foods with vitamin K. The healthy information we have prepared to provide you with information on vitamin K functions and vitamin K properties is now with you…
What is Vitamin K?
Vitamin K is among the fat-soluble vitamins. It has an active role in many vital activities. According to studies conducted around the world, it has been observed that many people suffer from vitamin K deficiency. The reason for this is that there is not enough information about vitamin K. When vitamin K is taken, it is primarily absorbed in the small intestine. The absorbed vitamin is then stored in the liver. The remaining vitamin K in the liver works for blood clotting. When your body bleeds, vitamin K will act to keep you alive.
Vitamin K is found in 3 types of blood. They are known as K1, K2, and K3. K1 is involved in blood coagulation. K2 works for tissues outside the liver. K3 is; It is not as effective as other types. Vitamin K intake has an important place at all ages. Vitamin K is very effective for the positive progress of blood and bone health.
What Are the Benefits of Vitamin K? What Does It Do?
Vitamin K plays an important role for your immune system and a healthy body. Here are the vitamin K benefits and vitamin K functions:
- The most important function of vitamin K is blood coagulation. Blood clotting is necessary in case of a cut or bleeding. The fulfillment of this task is also performed by vitamin K. Vitamin K is of vital importance in order to stop blood loss and prevent health problems.
- Vitamin K is as effective as vitamin D in the development and formation of bones. If you take enough vitamin K for your body, you can prevent osteoporosis seen in advanced ages. At the same time, you will have a stronger and more vigorous skeletal system thanks to vitamin K.
- Vitamin K is responsible for transporting calcium to the bones. For this reason, the calcium in your body is distributed evenly and you have a stronger immune system.
- According to studies, it is stated that vitamin K maintains sugar balance. Vitamin K intake should not be neglected in diseases such as diabetes.
- Protects heart and brain health. It is recommended that you include foods containing vitamin K in your meals to prevent Alzheimer’s disease.
- Vitamin K, which also protects your heart health, takes action to keep your body strong from head to toe.
What Foods Have Vitamin K?
Vitamin K, whose benefits we have mentioned, is stored in your body through food. So, aren’t you wondering what are the foods that contain vitamin K? Here is a list of foods containing vitamin K prepared for you to include in your nutrition program:
- Spinach: It is among the foods rich in vitamin K. You can easily use it in salads and meals. 1 cup of spinach contains approximately 144 mg of vitamin K. It will suffice for the day.
- Broccoli: It is a source of vitamin K. You can consume it in a healthier way as boiled. You can get vitamin K in salads and soups, even in meals. 1 cup of broccoli contains almost 110 mg of vitamin K.
- Okra: When harvested in its season, it will be a healthy source of vitamin K. 1 handful of okra will provide 34 mg of vitamin K.
- Oils: Especially canola and soybean oil contain high levels of vitamin K. You can choose it in your meals.
- Cabbage: 1 handful will give you 75 mg of vitamin K when consumed. You should consume plenty in season.
- Plums, prunes, avocados, figs, grapes, blackberries and blueberries are in the fruit group containing vitamin K.
- All green vegetables contain vitamin K. Lettuce, chard, parsley and green onions should not be missing from your plates.
- At the same time green tea also takes place between vitamin K-rich beverages terms. You can meet your daily needs by drinking 1 cup of green tea a day.
- Milk and dairy products are also effective foods in terms of vitamin K. You should not neglect to consume milk and dairy products during the day.
Vitamin K Deficiency Symptoms
When vitamin K is not met at an adequate level, vitamin K deficiency is seen in the person. This can lead to dangerous consequences, as it prevents blood from clotting. If your blood hardly stops at the slightest cut or wound, we can say that you have a vitamin K deficiency. Other markers are bleeding in the urinary tract and bruises that appear on the skin very easily. The main cause of blood-related problems is known as vitamin K deficiency. Excessive menstrual bleeding is also among the symptoms of vitamin K deficiency.
In case of vitamin K deficiency, vitamin K supplementation is applied by your doctor. Otherwise, you may experience very serious problems. A blood test will show that you have low levels of vitamin K in your blood. K1 injection is applied to correct K1 deficiency in newborn babies. If it is not applied, bleeding diseases cannot be prevented. If you are wondering about your vitamin K values, you can go to the “Internal Medicine” section and get a blood test.
Vitamin K that you cannot get from food can be met with tablets. If you have an irregular diet and you cannot find the opportunity to consume foods containing vitamin K, you can take tablets with the advice of your doctor. The amount you need to take during the day is determined by your doctor according to your height and weight measurements.
Vitamin K ampoules that you can use in the field of cosmetics and buy from pharmacies can support you in many ways. You can give vitamin K support directly to your skin with the help of a cotton ball in skin flushes and sensitive skin disorders. Thus, you may also meet the vitamin K deficiency in your skin. Many people state that they feel better by applying this application to bruises under the eyes.
Apart from tablets and ampoules, creams containing vitamin K will also help you in this regard. These creams are produced by cosmetic companies. It is waiting for you on the shelves to protect your skin, balance its tone, refresh and give vitality. Creams with vitamin K, which are suitable for hands and face, are appreciated by the people who use them.
Vitamin K Damages: What Happens in Excess?
There is a measure of every nutrient your body will accept. When you go beyond this limit, your body will react and cause various discomforts. Unfortunately, vitamin K side effects will be seen when vitamin K is taken in excess. The harm of vitamin K taken through food is not seen. However, when supplemental vitamin K is taken in excess, vomiting and weakness may occur first. Since it coagulates the blood more than it should, this will also be reflected in the liver. For this reason, it will not be very healthy to go beyond the measure while feeding or taking support with vitamin K.