Vitamin K improves blood clotting and bone health

Vitamin K is fat soluble and divides into k1, k2 and k3. Vitamin K1 is found in foods of plant origin, food is produced by our intestinal flora and the k3 is produced in the laboratory. This last version is used in supplements and is well absorbed by the body.

Vitamin K is essential for the body. It helps in blood clotting, contributes to bone health, and can be used in premature babies.

Proven Benefits of Vitamin K

Help in Blood Coagulation: Vitamin K is essential in the blood clotting process. This is because it helps proteins to become substances that contribute to correct blood clotting. Therefore, this vitamin also contributes to better healing.

Good for the bones: Vitamin K is important for bone health because it helps in the fixation of calcium in bones. Vitamin B, phosphorus and magnesium also help in fixation. It is important to remember that calcium in the body helps in building and maintaining the structure of bones and teeth. In cases of menopausal-related osteoporosis, a mild supplementation with vitamin K may be prescribed by physicians.

Good for premature infants: In the case of premature infants, vitamin K supplementation may be interesting because infants born prematurely increased risk of spontaneous bleeding, and the vitamin helps prevent the problem. Some studies are under way on whether vitamin K supplementation can be performed for all newborns, but no consensus has yet been reached.

Vitamin K study benefits

Contribute to blood vessel health : Some research indicates that vitamin K also contributes to the health of blood vessels. After all, the elasticity and compliance of the vessels must be correct so that they can accept blood pressure without breaking. Studies already show that vitamin K helps in the elasticity of blood vessels and others have concluded that the absence of vitamin K leads to problems in vessels, but further research is needed to prove the benefit.

Cauliflower is rich in vitamin K - Photo: Getty Images

Due to this benefit, vitamin K would also help prevent atherosclerosis, coronary heart disease (CKD) is the narrowing of small blood vessels that supply blood and oxygen to the heart.

Vitamin deficiency K

Vitamin K deficiency is difficult to achieve. This is because it is present in many plant sources and is still produced in the body itself. However, if it does occur, it is usually identified through a blood test. The main complications of vitamin K deficiency are problems of blood clotting and loss of bone quality. Vitamins A, E, D and K are liposoluble, for example, in the presence of vitamin K deficiency. this, when any one of them is absorbed in large quantities, can disrupt the absorption of the others. In addition, vitamin K in excess may interfere with the effect of anti-coagulant medication. Vitamin K

Vitamin K + calcium =

In order for vitamin K to provide benefits for bones, it is important to ingest sources of calcium. Thus, vitamin K may help the bones to better fix calcium.

Sources of vitamin K

Vitamin K can be found in different foods. Good sources of it are broccoli, cauliflower, watercress, arugula, cabbage, turnip, lettuce, spinach and other green vegetables. Only 50 grams of these vegetables should be taken to have the recommended daily amount of vitamin K. Vegetable oils, such as olive oil, also have the nutrient. Oil seeds, avocado, egg and liver also have good amounts of vitamin K. Recommended amount of vitamin K

For adults the guidance is no more than 25 mg day, in case of breastfeeding women is guidance is up to 10 mg day. Among children the count is a microgram for each pound of weight.

Use of vitamin K supplements

Vitamin K supplementation is generally not necessary because the nutrient is easily obtained in food and is also produced by the body itself . It is usually targeted at premature newborns or people with difficult fat absorption, such as those who undergo bariatric surgery and who take medications that make it difficult to absorb fat. Before consuming vitamin K supplements it is important to consult a medical specialist or a nutritionist.

Risks of excessive consumption of vitamin K

Spinach is rich in vitamin K - Photo: Getty Images

It is very difficult to ingest excess vitamin K by feeding. Large amounts occur through misaligned supplementation and may hyperstimulate blood clotting and increase the risk of thrombosis. Therefore, it is essential to consume the vitamin K supplement only after advice from the nutritionist or nurse nutologist.

Vitamin K rich recipes

Cod with broccoli

Salad with strawberry sauce

Spinach pie

Sources consulted:

Nutritionist Roberto Navarro

Nutritionist Marcela Sansone, specialist in Orthomolecular and Sports Nutrition

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Good levels of HDL (good cholesterol) in the blood help in the prevention of heart disease, but it depends on healthy lifestyle habits such as exercise. A study published in the journal Metabolism, Clinical and Experimental indicates a new habit: Consume vitamin B. Researchers at the University of Florida College of Medicine-Jacksonville (USA) observed the interaction between one of the types of vitamin B, called nicotinic acid, and cells of the liver and human intestine.

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