Sources and Health Benefits of Vitamin K

A group of fat-soluble vitamins that play an important role in blood coagulation and manages the binding of calcium to bones. Vitamin K is an essential nutrient that can be easily obtained from various natural sources. The main type of vitamin K is vitamin K1, also called phylloquinone, which plays a significant role in blood coagulation. The second type is vitamin K2, also known as menaquinones. Vitamin K is present throughout the body, predominantly in the liver and other body tissues such as the brain, heart, and bones. 

Top sources of Vitamin K

• Kale: Kale is one of the most abundant sources of vitamin K1. One cup of raw kale provides 81.8 micrograms of vitamin K1, whereas one cup of cooked kale provides approximately 493 micrograms of vitamin K1. Apart from that, kale is also a rich source of vitamin A, carbohydrates, manganese, and various phytochemicals.^1,2 Kale can be easily incorporated into our diet, by making a kale salad, or adding it to soups and sandwiches. Kale is also a part of many traditional recipes across various cuisines. 

• Spinach: Another rich and easily available source of vitamin K1 is spinach. Half a cup of cooked spinach provides approximately444 micrograms of vitamin K1 and half a cup of raw spinach provides 72 micrograms of vitamin K1. Also, a rich source of iron, spinach is used in many cuisines around the world.^3,4 From soups to salads, juices to curries, spinach is an ingredient that can be easily added to a variety of dishes and meals. 

• Parsley: A kitchen ingredient mostly used for flavoring and garnishing purposes, parsley is also an abundant source of vitamin K1. 100 g of fresh parsley provides approximately 1,640 micrograms of vitamin K1.⁵ But, mostly due to its use in garnishing, only a small amount of parsley is usually consumed. However, you can also incorporate parsley through other ways in your diet, such as by adding it to detox shakes/juices or by making parsley the main ingredient in sauces such as pesto.  

• Natto: A traditional Japanese food made from fermented soybeans, natto is an excellent source of vitamin K2. 100 g of cooked natto beans contains approximately 1,000 micrograms of vitamin K2.⁶ Mostly eaten with rice, natto is also used in traditional Japanese dishes such as sushi and miso soup. However, natto is not readily available everywhere, and some might find its taste unpleasant and somewhat pungent.  

• Cheese: Another source of vitamin K2 is cheese. 100 g of cheese can provide approximately 60 micrograms of vitamin K2.⁷ Cheese is one of the most popular ingredients in the western diet. From desserts to sauces, cheese is one of the most readily incorporated items in the American diet. 

Some sources of Vitamin K1 are collard greens, turnip, and broccoli. Some other sources of vitamin K2 include eggs and meat.⁸/p>

Health Benefits

Not many people are aware of the fact that Vitamin K gives our bodies some significant benefits, and though its deficiency is rare in adults, vitamin K is needed by the body in order to maintain, as well as enhance certain biological functions.  

• Blood coagulation: Vitamin K1 is essential for blood coagulation. It is required for the complete synthesis of certain proteins such as factors II (prothrombin), VII, IX, and X  that act as prerequisites for blood clotting. Thus, an appropriate intake of vitamin K1 aids our body in uncontrolled bleeding situations.⁸ 

• Directs calcium to the bones: Vitamin K2 plays an important role in maintaining bone health by directing calcium to the bones. Vitamin K2 MK-7 (menaquinone-7) activates osteocalcin—a protein formed in our bones that helps take calcium from the blood and bind it to the bone matrix. Upon activation, osteocalcin influences bone mineralization, thus making bones stronger and less prone to fractures.⁹  

• Promotes heart health: Vitamin K2 has been associated with the management of arterial calcification—it deposits calcium onto the walls of blood vessels and soft tissues. It is necessary for the activation of matrix Gla-proteins, which are essential for the inhibition of arterial calcification, thus lowering the risk of vascular damage.¹⁰

• Improves cognitive health: According to a study published in Nutrients in 2015, patients with Alzheimer’s disease were found to have a lower dietary intake of vitamin K1 as compared to cognitively healthy subjects. Higher dietary intake of vitamin K1 was associated with improved cognition and behavior.11   

• Regulates inflammation: Vitamin K also helps in regulating an important age-related mechanism—inflammation. According to a study published in American journal of epidemiology, higher intakes of vitamin K1 are associated with the reduction of inflammatory markers.¹² Similarly, vitamin K2 plays a role in regulating inflammation. Vitamin K2 is able to modulate the inflammatory reactions by inhibiting the generation of proinflammatory markers.¹³ In short, vitamin K plays a significant role in regulating inflammatory reactions.
     
• Being a fat-soluble vitamin, vitamin K is more easily absorbed when consumed with fat or oil. The benefits of vitamin K indicate that it is indeed an essential nutrient, and a properly balanced diet can help maintain adequate vitamin K levels in our bodies.   

References

1. National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture, Agricultural Research Service: Kale, cooked, boiled, drained, without salt. 
2. National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture, Agricultural Research Service: Kale, raw
3. National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture, Agricultural Research Service: Spinach, cooked, boiled, drained, without salt. 
4. National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture, Agricultural Research Service: Spinach, raw
5. National Nutrient Database for Standard Reference Legacy Release. United States Department of Agriculture, Agricultural Research Service:  Parsley, fresh. 
6. Pathophysiology of Haemostasis and Thrombosis. 2000;30(6):298-307.
7. Nutrients. 2018 Apr;10(4):446.
8. International journal of molecular sciences. 2019 Jan;20(4):896.
9. Integrative Medicine: A Clinician's Journal. 2015 Feb;14(1):34.
10. Thrombosis and haemostasis. 2015 Sep;113(05):1135-44.
11. Nutrients. 2015;7(8):6739-50.
12. American journal of epidemiology. 2007 Nov 15;167(3):313-20.
13. Journal of medicinal food. 2016 Jul 1;19(7):663-9.

 

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