Warning symptoms of vitamin K deficiency (eating these foods can help)

Vitamin K is best known for its role in helping blood clot properly. Our body also needs vitamin K to help maintain strong bones. In addition to blood clotting and bone health, vitamin K also plays an important role in preventing heart disease. Vitamin K activates a protein that helps prevent calcium from depositing in your arteries.

According to a study published in the journal Oncology Letters, vitamin K2 treatment may positively inhibit the growth of cancer cells and decrease the risk of developing prostate and lung cancer. Here are some signs of vitamin K deficiency in your body.

Lack of vitamin K in your body can lead to significant bleeding, poor bone development, osteoporosis (bones become weak and brittle), and increased risk of cardiovascular disease. However, these signs may not be limited to just vitamin K deficiency. Therefore, it is important to consult your doctor for a proper diagnosis. Here are some foods rich in vitamin K to increase your intake. It is important to note that true vitamin K deficiency is rare in healthy adults. It typically only occurs in people with severe malnutrition or malabsorption.

Vitamin K1 is mostly found in plant foods like leafy green vegetables. It makes up about 75–90% of all vitamin K consumed by humans. Here is how much vitamin K1 is present in 1 cup of the following cooked vegetables: kale: 1,062 mcg; spinach: 889 mcg; turnip greens: 529 mcg; broccoli: 220 mcg; brussels sprouts: 218 mcg. Other foods rich in vitamin K1 include iceberg lettuce and oils such as soybean and canola oil.

Vitamin K2 is found in fermented foods and animal products, and is also produced by gut bacteria. Foods rich in vitamin K2 include full-fat dairy products like butter, pork, poultry like chicken and egg yolks, and fermented foods. The vitamin K2 content for 3.5 ounces (100 grams) of chicken (leg/thigh) is 60 mcg; soft cheese is 57 mcg and egg yolk is 32 mcg.

For adults 19 years and older, the recommended daily intake of vitamin K is 120 micrograms for men and 90 micrograms for women. This can easily be achieved by adding a cup of spinach to an omelet or making a palak-paneer or palak-corn gravy.

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