Vitamin K, a fat soluble vitamin, is relevant for the human body as it aids in the promoting of the blood clotting process, bone protection, as well as in the prevention of the hardening of the arteries. It is also important for synthesizing the proteins which can be found in the bones, in the kidneys and plasma.
This vitamin has its place in a group of chemically related compounds named napthoquinones. Thus, the most optimal sources of this vitamin can be classified into two general categories: natural and the form not created in human tissue, but converted in the colon by way of E-coli bacteria.
Nearly 90% of the dietetic vitamin K is obtained in the shape of the natural form. Thus, the main dietary source of vitamin K is plants, and in particular, leafy green vegetables.
Which Are The Most Optimal Dietary Sources of This Vitamin?
1. Good sources of vitamin K are soybean and soy products, especially those which are fermented. The fermentation process peps up the vitamin K contents in any foodstuff. One of the best sources of this vitamin is tofu (or bean curd).
2. The best sources of vitamin K found in nature are also leafy green vegetables, such as mustard greens, spinach, collard greens, turnip greens, and asparagus, and kale. Also, two tablespoons of parsley contain about 150 percent of the daily suggested nutritional vitamin K intake. These vegetables are usually added to the diet in the shape of steamed vegetables, or salads, and soups.
3. Some cheeses, such as the fermented ones, as for example Norwegian or Swiss cheese which have undergone the process of fermentation by a variety of bacteria, help in building considerable quantities of this vitamin.
4. Some other superb sources of dietary vitamin K include Brussels sprouts, uncooked celery leaves, and steamed broccoli.
5. Lettuce has fair amounts of this nutrient. For example, a type of lettuce, Romaine lettuce, contains nearly 4 times more vitamin K than iceberg lettuce.
6. Sea kelp, yogurt, meats, and eggs are also plentiful sources and are loaded with vitamin K.
7. Among grains, wheat germ and bran, as well as oats are excellent sources of vitamin K, better than rice and millets.
What Can Foods With a High Content of Vitamin K Do For The Body?
- Allow the blood-clotting process to take place normally
- Aid in the prevention of the arteries undergoing the calcification process
- Help out in the protecting of the bones from breakage
- Help in the preventing of bone loss during the post-menopause period
- Offer viable protection against cancers, such as liver or prostate cancer
What Occurrences Give An Indication Of The Need For More Foods With A High Content Of Vitamin K?
- Easy marking of the skin
- Extreme bleeding, as well as severe menstrual bleeding, bleeding of the gums or from the nose, and bleeding within the digestive tract
- Problems with calcification of the blood vessels or heart valves
Which Are The Main Symptoms Of Vitamin K Deficiency?
- Those who are suffering from a lack of vitamin K are probable to have symptoms correlated with a problem with bleeding or blood clotting (which can result in hemorrhaging and/or anemia).
- Another group of indicators related with a lack of this vitamin involves problems with bones. These indicators can involve bone loss (osteopenia), a reduction in the density of bone minerals (osteoporosis), as well as breakages or fractures.
- Symptoms of a lack of vitamin K can also be a surplus depositing of calcium within the soft tissue. These involve a calcification or hardening of arteries, as well as other problems related to calcium.
As well as nutritional sources, supplements of vitamin K are also advocated to meet the needs of this vitamin in newborn babies.