Vitamin K, a fat-soluble vitamin, has for the most part been a backstage nutrient so to speak because it was thought that its sole function lies in helping the blood to clot. Vitamin K helps the blood to clot by activating the action of the dozen-odd proteins and mineral calcium that are involved in the clotting process. However, research is now highlighting new, emerging and indispensable roles of vitamin K in helping with much more than blood clotting. It can improve bone health, prevent calcification of arteries that can lead to sudden heart attacks, and delay degeneration that comes with ageing.

Though vitamin K is fat soluble, it is not stored with the body’s fat like the other fat-soluble vitamins A, D, and E are. The body maintains the necessary blood concentrations of this vitamin by recycling vitamin K in the bloodstream as and when required. Vitamin K is sourced in the body in two ways because there are two naturally occurring forms—vitamin K1 and vitamin K2. Vitamin K1 is sourced from the diet, essentially from plant foods that are rich in vitamin K, such as leafy greens, green and purple cabbage and several coloured vegetables. Vitamin K2 is sourced from animal foods like chicken liver and the billions of gut bacteria present in the gastrointestinal (GI) tract. Primary deficiencies (deficiency in dietary intake) of vitamin K are rare. Secondary deficiencies (malabsorption of the vitamin despite adequate intake) could be caused, however, when, say, defective fat-absorption processes prevent vitamin K from being properly absorbed from the GI tract; or when there is long-term use of anticoagulant, blood-thinning medication or antibiotics, which in turn interfere with the activity and metabolism of vitamin K in the body.

People with vitamin K deficiency are more likely to have easy bruising and bleeding, excessive menstrual bleeding, nose and gum bleeding, bone fractures or weak bones, and calcification of blood vessels and valves of the heart.

Though the nature of the work done by vitamin K is regulatory, it is nonetheless imminent and indispensable for good health and the business of living. For instance, it regulates how calcium works in the body. It ensures that calcium is made available more to strengthen bone and less for the calcification of arteries that could lead to sudden heart attacks. Vitamin K also assists vitamin D to function efficiently with regard to bone health; and it just may be as powerful an antioxidant as vitamin E in preventing free radical damage to the liver. The pancreas, which plays an important role in regulating blood sugar, contains the second highest amounts of vitamin K. Deficiency in vitamin K could interfere with the efficient uptake of glucose by the body’s cells, which, in turn, could cause insulin levels to spike.

Ensure that you get adequate dietary sources of vitamin K. Adult women need a minimum of 90mg of vitamin K everyday, while adult men need about 120mg per day.

u Ensure that you have at least one serving of leafy greens every day, such as dark green lettuce, rocket, parsley, spinach and methi (fenugreek) leaves, turnip greens, mustard greens.

u Include green and purple cabbage, Brussels sprouts, broccoli and asparagus regularly in your diet.

u Ensure that you have at least three-four eggs every week, as eggs are a good source of vitamin K.

u Fruits like grapes, strawberries and kiwi, and vegetables like tomatoes, red and yellow peppers as well as squash are good sources of the vitamin.

u Olive oil and dried herbs like basil and oregano are also healthy sources of vitamin K.

Madhuri Ruia is a nutritionist and Pilates expert. She runs InteGym in Mumbai, which advocates workouts with healthy diets.

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