We all know that vitamin D is associated with bone health.
How many are aware that vitamin K is also associated with bone health?
It is true that vitamin K would strengthen the bones in us. This vitamin K also plays its part in blood clotting also. It is worthy to note that vitamin K is a fat soluble vitamin that is very much needed for our health to be normal.
Vitamin K is present in forms like phylloquinone present in green leafy vegetables and menaquinones produced by gut bacteria.
Dosage for vitamin K:
It must be noted that adult persons would need 120 micrograms (for males) and 90mcg (for females) of vitamin K per day. This vitamin could b got through oral supplements, injections or drops etc
Intake of kale:
It is noteworthy that one cup of kale contains 1062 micrograms of vitamin K. Therefore, one bowl of kale salad is adequate for daily requirements of this vitamin.
Intake of spinach:
One cup of spinach has about 888 micrograms of vitamin K. Hence, it is needed to consume spinach for the sake of vitamin K. Moreover, intake of spinach would also help in heart health, better vision etc.
Intake of Brussel sprouts:
It must be taken into note that one cup of Brussel sprouts would have 155.8mcg of vitamin K. There are also other benefits of this vegetable like improved immunity, better blood sugar control, good for digestion etc.
Intake of broccoli:
Not only fibres and proteins are present in broccoli but also vitamin K. Information is that one cup of broccoli would have 220 mcg of the nutrient.
Intake of edamame:
Prepared with immature soybeans in their pods is edamame or a dish in East Asia. Point is that one cup of edamame contains 37.1mcg of vitamin K. This edamame also has other benefits like weight loss, heart health, bone health etc.
Intake of soybeans:
Not many of us would be aware of the fact that soybeans are the highest sources s of vitamin K2. Point is that 3.5ounces of soybeans would have 1000mcg of vitamin K. It is known that soybeans intake would also help in cancer prevention plus better heart health, better blood sugar control etc.
Intake of prunes:
One cup of prunes or dried plums contains 60mcg of vitamin K. There are also other benefits of prunes like improved blood sugar control, improved BP, boost heart health etc.
Intake of olive oil:
Best cooking oil that has vitamin k in it is olive oil. Information is that one tablespoon of olive oil would have 8mcg of vitamin K. There are many advantages of olive oil such as improved digestion, heart health, controlled BP etc.
Intake of cheese:
One serving or half ounce of cheddar cheese would have 4mcg of vitamin K in them. Truth is that 1.5 ounces of mozzarella would have 2mcg of vitamin K. Intake of cheese would also improve our bone health, dental health, Gut health, weight management etc.
Vitamin K deficiency:
If a person does not have enough vitamin K, then he or she is said to be vitamin K deficient. They would show symptoms like easy bruising, prolonged bleeding, bleeding from nose, blood in urine, heavy menstrual bleeding, small blood clot under nails etc.
