Vitamin K.. its benefits, doses, and sources of obtaining it
Some people do not know how important vitamin K is to the body, as it protects the body from many diseases, including cancer, and prevents some heart and bone problems.
Vitamin K is known to be one of the necessary vitamins that the body needs to produce prothrombin, which is one of the proteins that help blood clotting and regulate calcium levels in the blood, so the body needs vitamin K.
Benefits of Vitamin K for the body
Improving bone health
There is a strong relationship between low vitamin K intake and osteoporosis, and therefore vitamin K helps to improve bone density and reduce the risk of fractures, so it is one of the vitamins that women should be keen to take after menopause to maintain bone health with age.
Support brain health
Vitamin K significantly improves memory, especially in healthy people over the age of 70, and thus protects against the chances of developing Alzheimer's and Parkinson's disease. It also helps improve memory and prevent the risk of stroke for elderly people with memory problems.
Improving heart health
Vitamin K can help maintain low blood pressure by preventing mineralization in the arteries, so the heart can pump blood well, as mineralization occurs naturally with age and is one of the main factors for increasing the incidence of heart disease, so be careful to take vitamin K On a regular basis, it may reduce the chances of a heart attack.
Protection against cancer
Vitamin K helps protect the body greatly from cancer, including leukemia, ovaries, colon, liver, and pancreas, because it contains many anti-cancer elements, so care must be taken to take it and supply the body with the amount it needs under the supervision of a specialist doctor.
Reducing blood clotting
Vitamin K can reduce blood clotting because it produces prothrombin, which is one of the proteins the body needs, and it also helps transport calcium in the blood, thus providing the body with many benefits.
The main source of vitamin K
- parsley.
- cabbage.
- raw spinach
- Soybean oil.
- grapes.
- Hard-boiled eggs.
- Green tea.
- Nuts.
- the strawberry.
Recommended amounts of vitamin K
| age group | Adequate intake of vitamin K in micrograms |
|---|---|
| Infants from birth to 6 months | 2 |
| Infants 7 months to 12 months | 2.5 |
| Children from 1 to 3 years old | 30 |
| Children 4 to 8 years old | 55 |
| Children 9 to 13 years old | 60 |
| Males and females 14 to 18 years old | 75 |
| Males 19 years and over | 120 |
| Females 19 years and over | 90 |
| Pregnant and breastfeeding women from 14 to 18 years old | 75 |
| Pregnant women and infants aged 19 years and over | 90 |
Contraindications for vitamin K consumption
Consuming vitamin K in its two forms (K1 and K2) orally or injecting it into a vein as appropriate is often safe, although most people do not experience any side effects when consuming the recommended amount daily; However, some people may suffer from an upset stomach or diarrhea, and it should be noted that attention should be paid when consuming vitamin K in some cases, which include the following:
- Pregnant and breastfeeding women: Vitamin K is safe for pregnant and breastfeeding women if taken in the recommended amount daily, and high amounts should not be used without consulting a healthcare professional.
- Children: It is considered safe for children to take vitamin K1 by mouth or by injection.
- Diabetics: Vitamin K1 may lower blood sugar levels, so sugar levels should be monitored when taken by a diabetic patient.
- Kidney patients: Consuming vitamin K in large quantities may be harmful to a kidney patient who is undergoing dialysis treatment.
- Liver patients: High doses of vitamin K may exacerbate their coagulation problems.
- Decreased bile secretion: People who suffer from decreased bile secretion and who take vitamin K may need to take bile salts supplements to ensure the absorption of this vitamin.
Common questions about vitamin K
Are vitamin K supplements safe for the elderly?
The elderly are more susceptible to osteoporosis and bone fractures, and therefore they must pay attention to consuming sufficient amounts of vitamin K, and experts advise adults, in general, to take multivitamin supplements once a day, while eating at least one cup of green leafy vegetables per day, It should be noted that multivitamin supplements usually contain between 10-25 micrograms of vitamin K.
What is the importance of Vitamin K for children?
All newly born infants have low levels of vitamin K because they do not have sufficient amounts of beneficial gut bacteria that synthesize vitamin K, and breast milk contains small amounts of this vitamin, and therefore it is recommended to give children one injection into the muscle after birth to protect them from infection. Exposure to deficiency.