When you hear about vitamins, you probably think about staples such as vitamin C, vitamin D, and vitamin A. However, there is another vitamin that often gets overlooked, but is as equally important to our health as the others – vitamin K.

Let’s take a deep dive into what vitamin K is, what it does for our bodies, and why we should make sure we are getting enough of it.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting, bone health, and heart health. It comes in two forms – K1 and K2 – and both are essential for different functions in the body.

Vitamin K1, or phylloquinone, is found mainly in green leafy vegetables such as spinach, kale, and broccoli. It is responsible for activating the proteins that help the blood clot, preventing excessive bleeding when you are injured.

Vitamin K2, or menaquinone, is found mainly in animal products such as meat, cheese, and eggs. It is responsible for directing calcium to the bones and teeth, where it is needed for strength and structure.

Vitamin K2 also helps to prevent calcium from accumulating in the arteries, where it can lead to heart disease.

What are the Benefits of Vitamin K?

Now that we know the basics of vitamin K, let’s explore why it is so important for our bodies. Here are some of the benefits of vitamin K:.

1. Blood Clotting

Perhaps the most well-known benefit of vitamin K is its role in blood clotting. When you are injured, your body needs to form a clot to stop the bleeding. Vitamin K activates the proteins that help to form a clot, preventing excessive bleeding.

2. Bone Health

Vitamin K is crucial for bone health, as it helps to direct calcium to the bones and teeth, where it is needed for strength and structure.

Without enough vitamin K, calcium can build up in the arteries instead of the bones, leading to weakened bones and an increased risk of fractures.

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3. Heart Health

Vitamin K2, in particular, has been shown to have a protective effect on heart health. By preventing calcium from accumulating in the arteries, vitamin K2 lowers the risk of heart disease and stroke.

4. Brain Health

Recent studies have suggested that vitamin K may play a role in brain health. One study found that low levels of vitamin K were associated with poor cognitive function in older adults.

How Much Vitamin K Do We Need?

The recommended daily intake of vitamin K for adults is 90-120 micrograms per day. However, this can vary depending on your age, sex, and overall health.

Pregnant and breastfeeding women may need more vitamin K, as well as people taking certain medications that interfere with vitamin K absorption.

What Are the Best Sources of Vitamin K?

Now that we know how much vitamin K we need, let’s explore the best sources of this important vitamin. Here are some foods that are rich in vitamin K:.

1. Green Leafy Vegetables

The best source of vitamin K1 is green leafy vegetables such as spinach, kale, and broccoli. These vegetables are also packed with other important nutrients such as fiber, vitamin C, and iron.

2. Animal Products

The best source of vitamin K2 is animal products such as meat, cheese, and eggs. These foods are also high in protein and other important nutrients, making them a great addition to a healthy diet.

3. Fermented Foods

Fermented foods such as natto, sauerkraut, and kefir are also good sources of vitamin K2. These foods contain probiotics, which can help to support gut health and boost the immune system.

Conclusion

Vitamin K may not be as well-known as other vitamins, but it is just as important for our health. From blood clotting to bone health to heart health, vitamin K plays a crucial role in many different functions in the body.

Make sure you are getting enough vitamin K by eating a variety of foods that are rich in this important nutrient.