Be Kind to Your Body: Get Enough Vitamin K
Among all the vitamins and minerals our bodies need, perhaps vitamin K is one of those that gets the least public exposure. But that doesn't mean that it's any less important or that we should sacrifice it in favor of other vitamins. Our bodies need it to function effectively and a deficiency in this vitamin could lead to some very adverse consequences.
Vitamin K is perhaps most well known for its role in blood clotting or coagulation and for contributing to bone health. There are three forms of this vitamin: phylloquinone (K1), menaquinone (K2), and menadione (K3). Phylloquinone can be derived from plant food while menaquinone can be synthesized by bacteria. Menadione is a man-made, synthetic form of the vitamin. The recommended daily allowance for males is 80 micrograms and 70 micrograms for females.
Some studies suggest that most people are not getting the daily amount of this vitamin that they need. This is bad because being deprived of it will lead to a number of disorders or diseases. Hemorrhage or a problem with bleeding is one of the major indicators of a deficiency. Various types of bleeding problems linked to vitamin deficiency include blood in the urine (hematuria), gastrointestinal bleeding, and nosebleeds. In addition, not getting enough of the vitamin may lead to other disorders such as scoliosis, osteoporosis, liver cancer, soft tissue calcification, and hypermobility. The links between nutritional deficiency and connective tissue disorders are also being explored.
People who eat green, leafy vegetables such as collard greens, kale, lettuce, and broccoli regularly are doing their bodies a lot of good since the vitamin is abundant in these types of food. Those who don't like vegetables should re-think their eating habits -- they're missing out on an important nutrient. Pregnant women are strongly advised to eat more of these vegetables because not getting enough of this nutrient could cause fetal deformities. Older people should also make sure to get enough intake in order to stave off osteoporosis. Generally, however, people of all ages should observe the recommended daily allowance for maximum benefit. Just don't overdo it, because too much could lead to disorders such as anemia and jaundice.
A diet that is rich in vegetables and other foods like liver, cheese, and green tea would help a person get the recommended daily allowance of vitamin K that he or she needs. Supplements can also be helpful, but only if taken with medical approval and in the proper dosage.
