Same as vitamins A, D, and E, vitamin K is a fat-soluble vitamin. And, fat-soluble vitamins are very important in a person's overall health. Hence it can be said that Vitamin K is a crucial and sometimes forgotten nutrient.
Though, we can say that deficiency of vitamin K is rare. Still, less than appropriate intake may damage your health over time. Yes, low intake of this vitamin may weaken your bones may cause bleeding and possibly increase your risk of developing heart disease.
Therefore, you must get all the vitamin K your body needs.
Some prescribed sufficient intakes include:
1. Infants aged 0–6 months: 2 mcg
2. Infants aged 7–12 months: 2.5 mcg
3. Children aged 1-3 years: 30 mcg
4. Children aged 4–8 years: 55 mcg
5. Children aged 9–13 years: 60 mcg
6. Children aged 14-18 years: 75 mcg
7. Adult women: 90 mcg
8. Adult men: 120 mcg
Apart from fruits, green leafy veggies are also among the richest sources of this vitamin. Yes, one can cover 141% of their daily value (DV) of this essential nutrient by eating a cup of raw kale. Furthermore, you can get a high content of vitamin A and vitamin by eating this veggie.
Soybeans belong to foods rich in vitamin K, even when not fermented. Around 54% of the recommended daily need of this vitamin can be gained by only half a cup of roasted soybeans. Besides, they are a great source of B vitamins, including riboflavin, thiamin, and folate. Also, such beans carry an ample range of minerals, such as magnesium, copper, manganese, and phosphorus.
Generally, to improve the taste of several dishes, parsley is added to them. However, fewer people know that it also offers several health benefits. Yes, parsley is one of the vitamin K rich foods as it provides 574% of your DV of vitamin K. Besides that, it is also rich in vitamin C and vitamin A. Moreover, it is a good source of iron.
If you want to have a rich amount of vitamin K regularly and easily, then try having pomegranate juice, a rich source of this vitamin. One can get 32% of your daily value of this important nutrient only by drinking one cup of this fruit juice. Moreover, it can offer you several minerals such as manganese and potassium with folate.
There is a wide range of fruits available, which are rich in vitamin K, and one of them is a kiwi. One can get 89% of the recommended daily value of this vitamin only in one cup of Kiwi fruit. Besides, this fruit is a rich source of vitamin C; therefore, you can eat it to boost your immune system.
Hence, vitamin K is essential for many aspects of health. Therefore, to avoid deficiencies and overdose, it is important to manage the amount of this vitamin.
Moreover, we suggest you speak to a doctor before starting a vitamin supplement. Also, seek medical attention if a deficiency or overdose is expected.
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