In this article we will be discussing a very common question: what does vitamin k.do.
Why Do People Take Vitamin K?
Unlike many other vitamins, vitamin K is not typically used as a dietary supplement. The most important of these compounds appears to be vitamin K1 and vitamin K2. At this point there is not enough data to recommend using vitamin K2 for osteoporosi.
Contents
Good Sources Of Vitamin K
How Much Vitamin K Do I Need?
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight. For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day. Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.
What Happens If I Take Too Much Vitamin K?
There’s not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day. You should be able to get all the vitamin K you need by eating a varied and balanced diet. If you take vitamin K supplements, do not take too much as this might be harmful.
Benefits
Bone health There appears to be a correlation between low intake of vitamin K and osteoporosis. Several studies have suggested that vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. Mineralization naturally occurs with age, and it is a major risk factor for heart disease.
Sources Vitamin K1 occurs in high amounts in leafy green vegetables, such as kale and Swiss chard. Sources of menanoquines, or K2, include meat, dairy products, eggs, and Japanese “natto,” made from fermented soy beans. Here are sample some food sources of vitamin K: 10 sprigs of parsley contains 90 micrograms (mcg)
a 3-ounce serving of natto contains 850 mcg
a half-cup serving of frozen and boiled collard greens contains 530 mcg
one cup of raw spinach contains 145 mcg
1 tablespoon of soybean oil contains 25 mcg
a half-cup serving of grapes contains 11 mcg
a hard-boiled egg contains 4 mcg Most adults in the U.S. Are believed to consume enough vitamin K. Recipe tips These healthy recipes have been developed by a registered dietitian.
Baked halibut with garlicky kale & toasted cashews Powered-up spinach lasagne Roasted Brussels sprouts with toasted pecans & avocado Spinach-pesto salad Dietary fat enhances the absorption of vitamin K, so a salad of green leaves drizzled olive oil would both provide vitamin K and help the body absorb i.