Vitamin K, types of vitamin k/food sources of vitamin K/importance of vitamin K/RDA value/deficiency disease of vitamin K

Vitamin K

       Vitamin K is a crucial fat-soluble

 vitamin essential for blood clotting, bone health, and more. Its two main forms, K1 and K2, play distinct roles in the body. While K1 is found in leafy greens, K2 is present in fermented foods and animal products. 

 Food sources

       Vitamin K is found in various foods, and incorporating them into your diet can help maintain adequate levels.

 1. **Leafy Greens:** 

        Kale, spinach, broccoli, and Swiss chard are rich sources of vitamin K1. 

 2. **Vegetables:** 

        Brussels sprouts, asparagus, and green beans also provide a good amount of vitamin K1. 

 3. **Herbs:** 

        Fresh herbs like parsley, cilantro, and basil contain vitamin K1. 

 4. **Fermented Foods:** 

       Natto, a Japanese dish made from fermented soybeans, is exceptionally high in vitamin K2.

 5. **Dairy Products:** 

      Certain cheeses, such as hard cheeses like Gouda and Swiss, contain vitamin K2.

 

 6. **Meat:** 

       Chicken, beef, and pork liver contain vitamin K2. 

 7. **Fish:** 

       Fatty fish like salmon and mackerel contain small amounts of vitamin K2.

 Importance of Vitamin K

        Vitamin K plays a crucial role in several key functions within the body: 

 1. **Blood Clotting:** 

      Vitamin K is essential for the synthesis of clotting factors in the blood, which are crucial for proper coagulation. Deficiency can lead to excessive bleeding. 

 2. **Bone Health:** 

     Vitamin K is involved in the regulation of calcium, contributing to bone mineralization and strength. It works in synergy with other vitamins and minerals for maintaining healthy bones.

 3. **Cardiovascular Health:**

       Some studies suggest that vitamin K may contribute to cardiovascular health by helping prevent arterial calcification and promoting proper blood vessel function. 

 4. **Cell Growth and Function:**

       Vitamin K is involved in cell growth, helping to regulate cell division. It also plays a role in supporting overall cellular function.

 

 5. **Brain Health:** 

      Emerging research indicates potential links between vitamin K and cognitive function, suggesting it may have a role in protecting against age-related cognitive decline.

 Recommended daily amount of vitamin K 

 The Recommended Dietary Allowance (RDA) for vitamin K can vary depending on factors such as age, gender, and life stage. As of my last knowledge update in January 2022, here are the general RDAs for vitamin K: - 

**Infants (0-12 months):** 

             2.0 micrograms (mcg) per day -

 **Children (1-18 years):** 

            30-75 mcg per day -

 **Adults (19 years and older):** 

            90-120 mcg per day for men and 90 mcg per day for women 

 Deficiency disease of vitamin K

      A deficiency of vitamin K can lead to a condition known as hemorrhagic disease. There are two main types: 

 1. **Vitamin K1 Deficiency (Hemorrhagic Disease of the Newborn):**

        This occurs primarily in newborns, as vitamin K does not pass easily through the placenta. Without sufficient vitamin K, infants may have impaired blood clotting, leading to bleeding disorders. To prevent this, newborns are often given a vitamin K injection shortly after birth. 

 2. **Vitamin K Deficiency in Adults:**.                 

 This is rare but can occur in individuals with conditions that affect fat absorption, such as certain liver diseases or those on prolonged antibiotic therapy. Symptoms may include easy bruising, excessive bleeding, and, in severe cases, internal bleeding. Maintaining a balanced diet with an adequate intake of vitamin K is crucial for preventing deficiency-related issues, particularly for proper blood clotting and overall health. If someone suspects a vitamin K deficiency, it's important to consult with a healthcare professional for proper diagnosis and guidance.