Benefits of Vitamin K

Vitamin K is a fat-soluble vitamin, but not as commonly perceived a single chemical substance. It is a family of chemically related substances called naphthoquinones, which is further categorized into three basic types; phylloquinones - made by plants, menaquinones - made by bacteria, and menadione - synthetic man-made form.

To a layman, this vitamin family is referred to as vitamin K1, K2, and K3. We derive most of its benefits from vegetables, especially the greens.

The RDA will mostly differ with age and body size, as well as gender, growth rate, pregnancy, lactation, etc. The following information is a reference guide to what should be our RDA of Vitamin K per day:

• Males: 80 mcg
• Females: 70 mcg

Vitamin K is essential to ensure a smooth functioning of our system. It is stored in the fat tissue of the human body, and provides it with adequate nutrients required to synthesize the work of other vitamins too. Following are some of the reasons as to why this vitamin is important for us.

Adequate vitamin K ensures blood clotting, without which, our bodies would just not be able to hold on to blood in case of a cut. The K in its name, came originally from the German word koagulation. It aids in the production of prothrombin, a plasma protein produced in the liver and converted into thrombin, which is essential for the clotting of blood.

A good level of this nutrient in the body, prevents the bones from being susceptible to fractures. It helps to prevent or slow down the onslaught of osteoporosis, a condition in which, the bones become weak and brittle. It also aids in the formation of bones and speeds up tissue repair.

Besides fatty deposits, arteries can also harden with the build-up of calcium inside a tissue. This condition is known as calcification. Vitamin K prevents calcification, which reduces the incidence of cardiovascular diseases.

The benefits of this vitamin for the skin have been implored time and again. It is one of the vital ingredients extracted from plants and used in cosmetic and skin care products. It can be easily absorbed into the skin as a cream or a lotion, and help erase the lines (wrinkles).

It promotes healthy liver function by aiding the intestines to change glucose into carbohydrates. It is also known to support the brain and nervous system structure.

The deficiency of this essential nutrient can cause an individual to lose a lot of blood through heavy menstrual bleeding, internal bleeding, or bleeding caused through abrasions and wounds, resulting in hemorrhaging and/or anemia.

Decrease in bone mineral density is another problem associated with the deficiency of this vitamin.

Individuals, who suffer from conditions like liver disease, cystic fibrosis, etc., in which, the fats do not get absorbed adequately or correctly, or individuals, who take antibiotics for a long time (the drugs can destroy the bacteria present in our intestines) will be more prone to the deficiency.

Vitamin K is found in abundance in fresh, green vegetables and foods; cabbage, cauliflower, swiss chard, spinach, kale, broccoli, and Brussels sprouts, and fruits like avocado and kiwifruit.