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Vitamin K is a fat-soluble vitamin. It is important for blood clotting and maintaining healthy bone. Vitamin k is important for building strong bones and preventing osteoporosis. This vitamin also helps calcium in proper functioning. Without Vit. K, calcium can not work properly and behave like a bad boy.
There are three types of vitamins:
Vitamin K 1 (Phylloquinone) is found in plant sources, abundantly in green leafy vegetable
Vitamin K 2 (Menaquinone) is found in the gut and synthesize by gut flora and also found in animal sources
Vitamin K 3(Menadione) is a synthetic form of vitamin K.
Sources of Vitamin K
The range of Vit. K-rich food is broad. This vitamin is found in both Plant as well as Animal sources. Mainly two types of Vit. K is found naturally that is k1 (Phylloquinone) and k2 (Menaquinone ). Vitamin K1 is found in plant sources while Vitamin K2 is found in animal sources and some fermented foods.
Below is the list of rich Vit. K foods both from plant sources (K1 form) and animal sources (K2 form). These values are per 100 gram of food with their daily value in percentage.
All values are per 100 grams
Plant sources (K1 form )
Drumstick
358 mcg ( 650 % of daily value)
Parsley
322 mcg (585 % of daily value )
Amaranth leaves (green)
280 mcg (509 % of daily value )
Betel leaves
207 mcg (376 % of daily value)
Raddish leaves
185 mcg (336 % of daily value )
Curry leaves
275 mcg (500% of daily value )
Coriander leaves
274 mcg (498 % of daily value)
Cabbage (green )
125 mcg (207 % of daily value)
Gingelly seeds
113 mcg ( 205 % of daily value)
broad beans
93 mcg ( 169 % of daily value )
Red gram (whole )
91 mcg (166 % of daily value)
Walnut
84 mcg (152 % of daily value )
Custard apple
58 mcg ( 105 % of daily value)
Soybean (white)
46 mcg (83 % of daily value)
Lotus stem
44 mcg (80 % of daily value)
Peas (fresh)
44 mcg (80 % of daily value )
Jowar
43 mcg (78 % of daily value )
Avocado fruit
38 mcg ( 69 % of daily value)
Coconut (fresh)
23.22 mcg (42 % of daily value)
Moth bean
22.75 mcg (41 % of daily value )
Strawberry
19 mcg (34 % of daily value )
Tomato (ripe)
18 mcg (32 % of daily value)
Green gram ( Whole)
12 mcg (21 % of daily value)
Mushrooms
12 mcg ( 22 % of daily value)
Animal sources (K2 form )
Tiger prawns (Browen)
297 mcg (540 % of daily value )
Egg yolk (Boiled)
40 mcg (72 % of daily value)
Chicken liver
14.30 mcg (26 % of daily value)
Goat liver
12.64 mcg (22 % of daily value )
Tuna fish
11.63 % (21 % of daily value )
Tilapia fish
3.65 mcg (6 % of daily value )
Mackeral
5.25 mcg (9 % of daily value )
Beef liver
4 mcg ( 7% of daily value)
Benefits of Vitamin K
- Blood clotting
Our body required Vit. k to make protein and a clotting factor known as prothrombin which helps in blood clotting. this is the most important function of Vit. K.
- women health
Expectant mothers can get health benefits from Vit. K to avoid the threat of bleeding and miscarriage.
For women suffering from excessive menstrual flow, Vit. K helps decrease menstrual flow, lessen menstrual pain, and manage the menstrual cycle.
- In newborn
Vit K is injected in newborn infants to avoid the incidence of neonatal hemorrhage.
- Bone health
Vit. K deficiency leads to osteoporosis. This vitamin helps in maintaining strong bones, increases bone density, and lowers the risk of fractures. Vit. k enhances osteoblast (osteoblast are cells that form new bones). The process of mineralization can not complete without Vit. K.
- Formation of Spingolipids
Spingolipids are found mainly in the neuronal cell membrane. Vit. K is involved in spingolipids metabolism. This vitamin induces the synthesis of sphingolipids. It has been shown that in geriatric people Vitamin K helps to improve episodic memory. It also protects from Alzheimer\’s disease in the elderly.
- Kidney stone prevent
Researches have shown that Vit. K supplementation reduces the risk of kidney stones and improves renal health. Especially Vit. K1 decreases renal crystal formation.
- Enhance Osteoblast
Vitamin K 2 improves osteoblastic function. Taking Vitamin D and calcium are not sufficient. They can not function properly without Vitamin K. The Process of mineralization can not be completed without Vit. K.
People having a sufficient amount of Vit K in their diet experiencing healthy and strong bones.
- Decreses cardiovascular risk
Vit. K improves cardiovascular health by preventing mineralization. This Vitamin decreases vascular calcification. Calcification leads to vascular stiffening and increases systolic blood pressure. Because of which heart load is increased. A sufficient amount of Vit. K reduces the risk of stroke and protects the heart from a heart attack.
- Improves insulin sensitivity
Some studies have been shown that Vitamin K improves insulin sensitivity and glucose tolerance in diabetic patients.
This will improve the life of diabetic patients. (1)
Recommended dietary allowances of Vitamin K
The recommendation dietary allowances as per the National Institute of Nutrition of vitamin K is 55 mcg for adults.
Symptoms of deficiency of Vitamin K
- Excessive Bleeding
- Arteriosclerosis
- Nose bleeding
- Tend to bone fracture
- Delay in wound healing
- Excessive bleeding during menses
Causes of deficiency of vitamin K
- Old age
- Low fat diet
- Malabsorption
- Malnourishment
- Alcohol consumption
- Unneccesary use of antibiotics
Vitamin K -Drug interactions
Warfarin is an anticoagulant drug. Vitamin K helps in blood coagulation.
When you are on an anticoagulant drug you need not stop taking Vit K food. Only remember that keeps a constant quantity of Vit K in your diet and don\’t change it every day. Be aware of Vit K rich food. (2)
Consult your Dietitian & Nutritionist or Doctor if there are any changes in dietary patterns.