Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. It helps produce proteins needed for bone mineralization, thereby improving bone strength and reducing the risk of fractures, especially in older adults.
There are two main types:
- Vitamin K1 (Phylloquinone): Found mainly in green leafy vegetables.
- Vitamin K2 (Menaquinone): Found in fermented foods and animal products.
Benefits for Bones:
- Promotes calcium binding in bones and teeth.
- Prevents calcium from depositing in arteries (reducing heart disease risk).
- Supports faster healing of fractures.
Foods Rich in Vitamin K:
- Leafy greens: Spinach, kale, cabbage, broccoli.
- Herbs: Parsley, coriander.
- Fermented foods: Natto (fermented soybeans), certain cheeses.
- Other sources: Avocado, kiwi, prunes, green beans.
Daily Requirement:
- Adults generally need about 90–120 micrograms of Vitamin K per day, which can be easily met with a balanced diet.
