VITAMIN K , ITS SOURCES AND BENEFITS

It is a fat-soluble vitamin that comes in two forms; 'phylloquinone', found in green leafy vegetables and 'menaquinones', found in some animal foods and fermented foods. Menaquinones can also be produced by bacteria in the human body.

For adults 19 years and older, the adequate intake (AI) amount for vitamin K is 120 mcg everyday for men and 90 mcg for women and for those who are pregnant or lactating.

Phylloquinone- Green leafy vegetables like collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces, Soybean and canola oil, Salad dressings made with soybean or canola oil, Fortified meal replacement shakes and Menaquinones- Natto (fermented soybeans), Smaller amounts in meat, cheese, eggs.

Vitamin K toxicity is very rare. The only reported toxicity comes from menadione, which has no use in humans. Its toxicity is thought to be associated with its water-soluble properties. When toxicity does occur, it may cause jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus in infants.

Vitamin K deficiency in adults is rare, but may occur in people taking medications that block vitamin K metabolism. A deficiency is also possible in newborn infants because vitamin K does not cross the placenta, and breast milk contains a low amount. The following are the most common signs of a deficiency- A longer time for blood to clot or a prolonged prothrombin time, Bleeding, Hemorrhaging, Osteopenia or osteoporosis

Vitamin K benefits the body in a lot of ways: Bone health- vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. Cognitive health- healthy individuals over the age of 70 years with the highest blood levels of vitamin K1 had the highest verbal episodic memory performance. Heart health- adequate intake of vitamin K has also been shown to lower the risk of stroke.