TIME.CO, Jakarta – Some vitamins tend to be in the spotlight more than others in terms of popularity. Vitamin C, for example, immediately comes to mind when the body needs immunity. However, you should make sure you are getting enough of all vitamins to stay healthy all year round, incl vitamin K.
Naturopathic doctor Erin Stokes says vitamin K is a fat-soluble vitamin involved in blood clotting, bone metabolism, and heart health. The main forms of vitamin K are K1 (phylloquinone) and K2 (menaquinone). “K1 is found in green leafy vegetables and K2 is produced in the human intestine and is also found in fermented foods,” she explains.
Vitamin K deficiency symptoms to watch out for
Because of its important role in clotting, Dr. Stokes says the biggest sign you’re not getting enough vitamin K is excessive bleeding. Bleeding This can be caused by standard cuts or scrapes that are usually minor, but appear to be a never-ending flow or even heavier than normal menstrual bleeding.
“Some of the more common signs that you’re not getting enough vitamin K are blood clotting for longer than it should for open cuts and wounds and easy bruising,” says Bianca Tamburello, a registered dietitian.
If the last point applies to you, Dr. Stokes says it might be worth visiting your doctor for further investigation. “[Mereka] you may decide to have a clotting test, called a prothrombin time (PT), to determine if you are vitamin K deficient,” she says.
Additionally, because adequate vitamin K is required to support bone health (in addition to vitamin D, calcium, and magnesium), symptoms associated with weakened bones, such as fractures, poor posture, back and/or neck pain, and signs signs of osteoporosis — may indicate that your vitamin K level is not meeting your requirements.
Unfortunately, having weakened bones is less obvious than excessive bleeding, as well as being a long-term problem that can take time to manifest and be treated. That said, “Good information to know as part of understanding the vital role of vitamin K in the body,” says Dr. Stokes.
Food sources of vitamin K
“The best dietary source of vitamin K is natto, a traditional Japanese food made from fermented soybeans that is often eaten for breakfast,” explains Dr. Stokes.
In addition to Natto, other sources of vitamin K are included green vegetable, such as spinach, kale, lettuce and collard greens, added Tamburello. To further maximize absorption, she suggests consuming the Vitamin K Diet with healthy fats, such as olive oil or avocado oil. “An example is a spinach salad with an olive oil dressing,” he says. “This nutrition hack works because vitamin K is a fat-soluble vitamin, which means it’s best absorbed with a fatty meal.”
If you’re looking for another great option, Dr. Stokes recommends sipping on a leafy green smoothie for its rich vitamin K content, plus a variety of other important nutrients. Another source of vitamin K is sauerkarut (made from fermented cabbage).
How Much Vitamin K Do You Need Per Day Dr. Stokes notes that a single serving of this dark green vegetable, or even broccoli, will provide an adequate daily intake of vitamin K. Specifically, the vitamin K intake is 120 mcg for adult men and 90 mcg for adult women. However, if you are concerned that you are not getting enough vitamin K in your diet, you may opt to take a supplement, after consulting a health professional beforehand.
GOOD + GOOD
Read also: Foods rich in vitamin K to prevent bleeding
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