Vitamin K: Benefits, Variants And In Which Foods It Is Found

Each nutrient plays an important role in the nutrition of people, regardless of gender or age. This includes vitamin K.

One of its basic functions is the production of certain proteins in the liver so that blood can clot, according to data from the United States National Library of Medicine (NIH).

Like the rest of the nutrients, vitamin K is essential for the proper functioning of the human body.

What is vitamin K?

Vitamin K is a fat-soluble vitamin. “The body stores this vitamin in the liver and other body tissues, including the brain, heart, pancreas, and bones,” according to data from the NIH.

Benefits of vitamin K

There are three fundamental benefits of vitamin K for the human body. According to nutritionists Sandie Palacios and Evelyn Solórzano, these are the main functions of this vitamin:

1. It helps blood clotting. This benefit is considered the most important since those who suffer from vitamin K deficiencies are prone to developing bruises and bleeding.
2. It helps form bones and keep them healthy, reducing the risk of fractures and other problems.
3. It also helps keep tissues healthy.

Foods in which vitamin K is found

According to Solórzano, vitamin K is found mostly in brightly colored foods. In this regard, Palacios adds that it is found in foods of both plant and animal origin, including:

• Fish
• Soybean or canola oil
• Cauliflower
• Spinach
• Egg
• Brussels sprouts
• Peas
• Inter alia.

Variants of vitamin K

Palacios says that vitamin K is classified into two main types: K1, also known as phylloquinone, and K2, known as menaquinone. Both are found in foods of plant and animal origin.

According to the MSD Manual, phylloquinone is a dietary vitamin, as its main sources include green leafy vegetables, soybean sprouts, and some vegetable oils. Experts claim that dietary lipids help its absorption.

As for vitamin K2, specialists mention that it is made up of a group of compounds called menaquinones. Bacteria in the digestive system synthesize these compounds.

Vitamin K deficiency

One of the main problems caused by vitamin K deficiency is the healing of wounds of any kind since this nutrient allows blood to clot. If there is a significant wound, this can cause dangerous bleeding. On the other hand, if there is a lack of this vitamin, people become prone to fractures and bone ailments.

According to Palacios, elderly people sometimes suffer from this deficiency because they do not consume enough foods such as green leafy vegetables, peas, etc. In these cases, it is recommended that they consult with their doctor about the possibility of taking a vitamin K supplement.

Likewise, in the case of newborns who suffer from this nutritional deficiency, it is advisable to evaluate together with the pediatrician the possibility of receiving supplementation of this vitamin.

Side effects of vitamin K

According to Palacios and other experts, anticoagulants can have a negative interaction with the intake of vitamin K. For this reason, if you are taking any medication of this type, you must consult your doctor to establish what measures will be taken to avoid any negative effects, including nutritional deficiencies.

Recommendations

When taking vitamin K, we must be careful when taking antibiotics since this alters the body and can inhibit the absorption of vitamin K. If you have a deficiency of this vitamin and are taking this type of medicine, you can also evaluate with a health professional the possibility of taking an additional supplement that provides this nutrient.

It is important to note that any change in your diet, whether related to food intake or vitamin supplements, should be discussed firsthand with your primary care physician.