Vitamin K plays a role in the body, such as involvement in blood clotting, bleeding prevention and strengthening of bones, as it increases calcium fixation in bone mass.
This vitamin is found mainly in dark green vegetables, such as broccoli, kale and spinach, foods that are usually avoided by people who use blood-thinning medications to prevent a heart attack or stroke.
Vitamin K is very important for your body because it performs the following functions:
It is important to remember that for vitamin K to help improve bone mass density, it is necessary to have a good calcium intake in the diet, so that this mineral is enough to strengthen bones and teeth.
Vitamin K is divided into 3 types: k1, k2 and k3. Vitamin K1 is found naturally in food and is responsible for the activation of clotting, while vitamin K2 is produced by bacterial flora and contributes to bone formation and blood vessel health. In addition to these, there is also the so-called vitamin k3, which is produced in the lab and used to make vitamin supplements.
The main foods rich in vitamin K are green vegetables, such as broccoli, cauliflower, watercress, arugula, cabbage, lettuce and spinach. In addition, it can also be found in foods such as turnip, olive oil, avocado, egg and liver.
Learn about the other vitamin K-rich foods and the amount of each
The recommended amount of daily vitamin K intake varies with age, as shown below:
In general, these recommendations are easily obtained when you have a varied and balanced diet, with a diverse consumption of vegetables.
Vitamin K deficiency is a rare change, as this vitamin is present in many foods and is also produced by the intestinal flora, which should be healthy for good production. The main symptom of lack of vitamin K is the difficulty in stopping bleeding that can occur on the skin, nose, small wound or stomach. In addition, a weakening of the bones may also occur.
People who have had bariatric surgery or are taking medications to reduce fat absorption in the gut are more likely to have vitamin K deficiency.
Vitamin K supplements should only be used under the direction of the doctor or nutritionist and only if vitamin K is deficient in the blood, which can be identified by blood tests.
In general, the risk groups are premature babies, people who have had bariatric surgery, and people who use medications to reduce fat absorption in the gut because vitamin K dissolves and absorbs with fat from food.