Vitamin K: Health benefits, daily intake, and sources

Health benefits and sources of vitamin K 

Vitamin k, diets, vitamins,healthy lifestyle

What is vitamin K 

Vitamin K is a fat-soluble vitamin, found in foods and dietary supplements such as vitamin E and vitamin D and many other vitamins.
Vitamin K contains several molecules that play an important role in blood clotting As a vitamin, it is a non-caloric organic substance, essential for our metabolism and not generally produced by our body. it can be stored in adipose tissue. It is sensitive to air and light.
Vitamin K has been discovered by accident by danish biochemists Henrick dam and Schönheyder. they have put it in a low fat-diet which causes hemorrhages. Realizing that the administration of lipids or vitamins already known does not change the state of these chickens, the researchers conclude that there is a substance, hitherto unknown, whose absence leads to a tendency to bleeding.
They have decided to give this substance the name of vitamin K.

Health benefits of vitamin K 

Vitamin K avoid excessive bleeding 

The effects of vitamin K on the human body and its functions have to do with the proteins that depend on it in the case of blood clotting, 7 proteins which are called clotting factors require vitamin k to prevent excessive bleeding when you injure yourself. therefore the deficiency of vitamin k makes you more prone to bleeding.

Heart protection 

Vitamin K plays an essential role when it comes to heart protection, vitamin K has been proven to be related to heart protection as studies have revealed. there is much evidence that it can contribute to limiting the development of atherosclerosis and arterial calcification. he atherosclerotic plaque that forms inside the arteries when we consume animal fats or extra fried foods, among other factors, is called the Matrix GLA protein, which is based on vitamin K.  

Helps weight loss

Vitamin K plays a significant role when it comes to weight loss, due to its positive action on insulin sensitivity. so if you can control your insulin sensitivity and improve it hen your body will have less need to produce insulin and therefore store less fat.

Vitamin K and calcuim 

When vitamin K is deficient in the human body, calcium does not get deposited in the bone causing osteoporosis. Vitamin K also increases the overall mineral content of bone tissue. Only high mineral content guarantees bone strength. When the body is deficient in vitamin K, the mineral density decreases, and the bones become porous. 

Vitamin K protects arteries

Vitamin K activates the matrix glaze protein, which regulates calcium in the artery walls. when vitamin K deficiency occurs, these proteins can not be activated and calcium deposits in the form of atherosclerotic plaque occur.
This also explains the fact that patients who take blood thinners (for example, coumarins that inhibit the effects of vitamin K) suffer from accelerated atherosclerosis.

Vitamin K protects from vascular calcification

Vascular calcification occurs when the vessels or vascular tissues bein to be mineralized. Vitamin K has a very essential role in inhibiting the development and progression of calcification of blood vessels and tissues since it mediates the biological activation of the Matrix GLA protein
MGP). For the MGP protein to inhibit soft tissue calcification, you need to use vitamin K as an enzyme cofactor that carboxylates the protein, it seems to be shown that if the amounts of this protein are not sufficient, the risk of vascular calcification increases.
Furthermore, it is being studied whether a high dietary content of vitamin K could reverse aortic calcification and improve arterial elasticity when treated with anticoagulant medications. This effect has been shown in animals, although more human studies are necessary.

Vitamin k prevent diseases and bone fractures

As you know vitamin K is mainly known for its coagulant function, it also has an essential role when it comes to bone metabolism. the main GLA protein in bones is synthesized by osteoblasts from vitamin D3 and is called osteocalcin.
Vitamin K plays a substantial role when it comes to conferring functionality to osteocalcin, whose function is to bind calcium and deposit it in the osteoid matrix. therefore the deficiency of vitamin K has a negative effect on bone health some studies even link low levels of vitamin K, with an increased risk of fractures.
Several studies have proven that the daily contribution of vitamin K can be useful to protect from fractures in post-menopausal ages and link low levels of vitamin K with a decrease in bone mineral density increases the risk of osteoporosis or osteopenia. On the other hand, there are many studies that are being carried out in which diets high in vitamin K are proposed as treatment and prevention of these pathologies, and although at the moment they do not seem to demonstrate that high doses of vitamin K1 produce a very significant increase in bone density, some do show significant results improving bone strength and decreasing the fracture rate; even so, it is necessary to continue investigating.

Vitamin K daily intake( vitamin k dosage)

As you know that vitamin K is truly necessary for the human body so you should figure out how much vitamin K should take per day. 

The recommended dosages of vitamin K 

Children 0 to 6 months: they need 2micrograms per day 
Children 7 months to 12 months: 2.5 micrograms per day 
Children 1 year to 3 years: 30 micrograms per day
Children 4 years to 8 years: 55 micrograms per day
Children 9 years to 13 years: 60 micrograms per day
Girls 14 years to 18 years: 75 micrograms per day
Girls 19 years and up: 90 micrograms per day
Women pregnant and breastfeeding: 90 micrograms per day 
Boys 14-18 years: 75 micrograms per day 
Boys 19 years and up: 120 micrograms per day


Since it helps in blood clotting, vitamin K can affect the benefit of aspirin or other blood-thinning medications, if you are consuming a diet rich in vitamin K-rich foods, or if you are taking a vitamin K supplement, so consult your doctor before taking medications to help To prevent clotting and to avoid possible complications, vitamin K can also interfere with some antibiotics, as well as some weight-loss medications such as Ultra, and in this latter case, these weight loss medications prevent the ability to absorb fat in the body, which makes it difficult The body must absorb or retain vitamin K.
You should be cautious about vitamin K doses or it will be harmful, not useful for your body.

Vitamin K deficiency 

Vitamin K deficiency is due to extremely insufficient intake malabsorption of lipids or the use of coumarin anticoagulants. 
Vitamin K deficiency lowers the levels of prothrombin and vitamin K-depends clotting factors resulting in coagulation and a risk of bleeding.
Vitamin K deficiency causes hemorrhagic disease of the newborns, which occurs between 1 and 7 days postpartum. It is very rare to miss vitamin K in your diet unless you suffer from prolonged malnutrition.
However, certain diseases can cause a deficiency in vitamin K, such as cystic fibrosis, hepatitis, cirrhosis, or even diarrhea or chronic parasitosis. The fat absorption disorder associated with this disease results in a lack of this vitamin. Another case may occur in breastfed infants: hemorrhagic disease of the newborn. These babies are born with a very low level of vitamin K in the blood and risk dying if they are not quickly supplemented. Finally, some drugs are called "anti-vitamin K" in order to prevent clotting and thin the blood. When taken too long or in too high a dose, they can cause damage to the body. 

The best sources of vitamin K ( Vitamin K foods)

here you will find out the best sources of vitamin K

Vitamin K in Cabbage or kale, cooked

100 grams of kale contains 817 mcg.
An excellent source of vitamin K. One cup of cabbage provides more than 90% of the RDA allowance. Vitamin K has an important role in helping the body fight bacteria, it helps boost the immune system and helps the body fight disease.
It also contains vitamin B1, vitamin B2, Vitamin B6, Vitamin A, and omiga3 it is a good nutrient.

Vitamin K in mustard green cooked 

1OO grams of mustard green contains 593 mcg.
Mustard green( cooked ) is a great resource of vitamin K, also vitamin A, vitamin C.
Which play an essential role when it comes to human body protection and its functions, vitamin k has a significant role in building bone mass. It boosts bone nutrition and bone activity. Vitamin K in mustard green plays an important role in reducing nerve damage in the brain.

Vitamin K in cooked broccoli

100 grams of cooked broccoli contains 141 MCG.
Cooked broccoli is a good source of vitamin K also calcium and magnesium, vitamin C, it also contains iron and potassium, broccoli contains carotenoids, and indole carbinol. 
Broccoli is useful in arthritis diseases it is believed that increased broccoli in the diet helps to slow and prevent osteoporosis. due to the vitamin K high level in broccoli, it has a significant role in bone prevention. Like many whole foods, broccoli contains soluble fiber that helps remove cholesterol from the body.

Vitamin K in Brussels sprouts( cooked)

100 grams of cooked brussels sprouts contain 140 mcg.
It also contains a high level of vitamin C more than orange it is also rich in vitamin A beta-carotene, folic acid, iron, magnesium, and fiber. Rich in selenium associated with reduced exposure to various cancer problems lung, colon, prostate, and ovaries. Rich in fibers that help lower blood cholesterol, Low in sodium, and therefore beneficial for high blood pressure patients, kidney patients, and those with cardiovascular problems.

Vitamin K in beef liver 

1OO grams of beef liver contains 108 mcg
It is considered a good source of vitamin K, it also contains vitamin D and vitamin B also vitamin A, vitamin B12, and vitamin C,
It is also a good source of phosphorous.
It contains a small percentage of fat, which provides the body with a very high rate of energy, and thus reduces the body’s feeling of tension and fatigue. It is protected from many diseases.

Vitamin K in Chicken

100 grams of chicken contains 60 mcg.
Chicken also contains vitamin D, Vitamin A, vitamin B, also Potassium, sodium, phosphorous. Diets that contain high levels of protein help a lot in losing weight, so the chicken is important to eat while following a diet to help lose weight because it contains high levels of protein. It was noted that high blood pressure was controlled when eating chicken meat continuously, especially in people who suffer from high blood pressure. 

Vitamin K in green beans 

100 grams of  Green beans contain 48 mcg
it also contains a high level of water also protein and carbs, Vitamin A, vitamin B, calcium and phosphorus, it is considered a good food for diabetics because it limits its height and maintains its level in the body. It is characterized by low calories, and this indicates that it is a good food while following important diets.
Because green beans contain important vitamins and minerals for strong and healthy bones and prevent osteoporosis. For example, vitamin K and calcium, whose lower intake is linked to an increased risk of bone fracture. 

Vitamin K in kiwi 

100 grams of kiwi contains 40 mcg of vitamin K.
Kiwi also contains vitamin A, vitamin D, vitamin B6, vitamin C, iron, calcium, magnesium, and other essential nutrients. Kiwi contains a high content of fiber that improves digestion and absorption, and it also slows down the absorption of fats and sugar into the blood. Fights hair loss: Fruits rich in vitamin C and E can help fight hair loss and maintain the healthy health of hair. Kiwi contains minerals such as magnesium, zinc, and phosphorous that stimulate blood circulation and accelerate hair growth.

Beet greens 

100 grams of beet greens contain 484 mcg of vitamin K
Beet greens contain a high level of vitamin K it is considered a good element for an integrated you know Vitamin K plays a significant role when it comes to weight loss, due to its positive action on insulin sensitivity. so if you can control your insulin sensitivity and improve it hen your body will have less need to produce insulin and therefore store less fat.


Vitamin K is an essential vitamin for the human body and for their main functions vitamin K is fat-soluble found in foods and dietary supplements. it has several benefits when it comes to weight loss and heart protection. you can find it in chicken kiwi and other foods.  










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