The vitamin Koften overshadowed by its more popular cousins like C or D, plays a crucial role in two fundamental aspects of our health: blood clotting and bone health. Although its name may sound unfamiliar, this essential vitamin hides in endless green foods and plays a silent but vital role in our well-being.
Vitamin K: An Unsung Hero in Blood Clotting: Imagine a deep cut. Without vitamin K, the scene would be much scarier.
This vitamin acts as the conductor of blood coagulation, activating special proteins in the liver that work together to form clots that stop bleeding and allow healing. A vitamin K deficiency can turn even the smallest scratches into hemorrhagic nightmares, with excessive nosebleeds, heavy menstruation, and easy bruising.
Vitamin K is not only essential for stopping bleeding, but it is also an important ally for bone health. Research has shown that adequate vitamin K intake is associated with stronger bones and a lower risk of fractures, especially in older adults. This vitamin acts as a chemical modifier of bone proteins, making them more resistant and improving bone mineral density.
Where to find this green treasure?
Nature has generously provided us with vitamin K, hiding it in the leaves of vegetables.. Leafy greens, such as kale, spinach, broccoli, and chard, are champions in vitamin K content. Other vegetables such as cauliflower, asparagus, and Brussels sprouts also provide significant amounts. For those who are not fans of vegetables, liver, eggs and some vegetable oils also contain this vitamin.
The recommended daily amount of vitamin K varies depending on age and sex. In general, adults need about 90-120 micrograms per day. However, pregnant or breastfeeding women may require more. It is important to consult with a health professional to determine the appropriate amount for each individual.
Vitamin K deficiency: Symptoms and risk groups
Vitamin K deficiency is relatively rare, but can have serious consequences. The main symptoms include prolonged bleeding, easy bruising, and nosebleeds. Higher risk groups include newborns, people with fat absorption problems, users of blood thinners, and those with a diet deficient in vitamin K.
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