Vitamin K is an essential micronutrient that plays a vital role in maintaining good health. It is primarily known for its role in blood clotting but is also necessary for maintaining strong bones, preventing heart disease, and promoting skin health.
In this article, we will discuss the health benefits of vitamin K, its various sources, and the recommended daily intake.
Health Benefits of Vitamin K
Vitamin K offers a wide array of health benefits which include:.
1. Blood Clotting
Vitamin K plays an essential role in blood clotting. it activates proteins that initiate the blood coagulation process which helps to prevent excessive bleeding.
2. Bone Health
Vitamin K plays a vital role in bone health. It is necessary for the activation of the protein osteocalcin, which is essential for binding calcium to bones.
Without vitamin K, the body is unable to properly utilize calcium, leading to weakened bones and an increased risk of osteoporosis.
3. Heart Health
Vitamin K helps to prevent heart disease by preventing the calcification of arteries. It regulates calcium in the blood vessels, which is essential for maintaining healthy arteries.
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4. Skin Health
Vitamin K has also been linked to improved skin health. It can help to reduce the appearance of dark circles under the eyes by improving blood flow and reducing inflammation.
Sources of Vitamin K
There are two main dietary forms of vitamin K; K1 and K2.
1. Vitamin K1
Vitamin K1 is found in green leafy vegetables such as spinach, kale, and broccoli. It is also found in some vegetable oils such as canola and soybean oil.
2. Vitamin K2
Vitamin K2 is primarily found in animal products such as cheese, chicken, and eggs. It is also produced by bacteria in the gut.
Recommended Daily Intake
The recommended daily intake of vitamin K varies depending on age and sex. The National Institutes of Health recommends the following daily intakes:.
- Infants (0-6 months): 2 micrograms
- Infants (7-12 months): 2.5 micrograms
- Children (1-3 years): 30 micrograms
- Children (4-8 years): 55 micrograms
- Males (9-13 years): 60 micrograms
- Females (9-13 years): 60 micrograms
- Males (14-18 years): 75 micrograms
- Females (14-18 years): 75 micrograms
- Adults (19+ years): 90 micrograms for women and 120 micrograms for men
Conclusion
Vitamin K is an essential vitamin that plays a vital role in maintaining good health. It is necessary for blood clotting, bone health, heart health, and skin health.
It is found in foods such as green leafy vegetables, vegetable oils, cheese, chicken, and eggs. The recommended daily intake varies depending on age and sex. Make sure to consume enough vitamin K to maintain optimal health.
