What is vitamin K? Why is it so essential for health?

Whether you are trying to level up your fitness game or just want to switch to a healthy diet? A simple way to give your fitness goals a boost is by adding foods that are rich in nutrients. Well, one such lesser-known nutrient is vitamin K, which plays a vital role in the body, but little do we know about this essential nutrient. Here’s all you need to know about it…

What exactly is vitamin K?
Vitamin K is another essential nutrient that plays a crucial role in maintaining several bodily functions, such as bone health and blood clotting. This vitamin is a fat-soluble vitamin, meaning it needs fats for absorption into the body. In fact, this vitamin is found in two main forms: K1 Phylloquinone, which is primarily found in plant-based foods, and K2 Menaquinone, which is found in animal products and fermented foods. Both the types of vitamin K contribute to health, but K1 is majorly involved in blood clotting, while K2 plays a more pivotal role in bone and heart health.


Leafy Greens
There’s no denying that leafy greens are the healthiest additions to the diet. Greens like spinach, kale, and broccoli are some of the richest sources of vitamin K1. These leafy greens are not only packed with vitamin K but also loaded with other nutrients, like fiber, folate, and antioxidants. So much so that a single serving of cooked spinach can provide well over 1000% of your daily recommended intake of vitamin K, according to a WebMD journal. Thus, including these vegetables in your diet regularly can help in improving overall health.


Cruciferous vegetables
Another great source of vitamin K is vegetables like Brussels sprouts, cabbage, and broccoli, as they contain high amounts of vitamin K1, which is vital for proper blood clotting. Apart from that, these veggies make for a good source of fiber and other vital nutrients, which makes them a perfect addition to the daily diet.


Fish and meat
While vitamin K1 can be easily obtained from leafy greens, K2 is found in animal products like liver, eggs, and fish. For instance, chicken liver is a source of vitamin K2, which provides more than the recommended daily intake in just one serving. Apart from that, fatty fish like salmon and mackerel also contain decent amounts of vitamin K2, which is vital for bone health and may help in the prevention of osteoporosis.

Fermented foods
Fermented foods also make for an excellent source of vitamin K2, as the fermentation process increases the amount of this vitamin in the food. Apart from that, fermented foods are also rich in vitamin K2, including natto (fermented soybeans), sauerkraut, kimchi, and certain cheeses. Among these, natto has the highest amount of vitamin K2, and a small serving of this can provide several times the daily recommended amount.


Dairy products
Dairy products such as cheese, yogurt, and milk are also good sources of vitamin K2, especially when they are produced from grass-fed cows. Hard cheeses, like gouda and Edam, are particularly rich in vitamin K2. Vitamin K2 from dairy products helps maintain strong bones by promoting calcium regulation and supporting bone mineralization. These foods can be an easy addition to your diet to boost vitamin K intake, especially for individuals who do not consume many plant-based foods.



Why is vitamin K essential for your health?

Healthy blood clotting
One of the most important roles of vitamin K is blood clotting; it plays a vital part in synthesizing proteins that help the blood to clot properly. Without sufficient vitamin K, the body cannot produce the necessary proteins to stop bleeding. This makes vitamin K essential for healing wounds and preventing excessive blood loss. In fact, vitamin K deficiencies can lead to excessive bleeding and difficulty with wound healing.

Bone health
Vitamin K is essential for the regulation of calcium in the bones and blood. It helps in the production of osteocalcin, a protein that binds calcium to the bone matrix, which is crucial for maintaining strong, healthy bones. Adequate vitamin K intake has been shown to reduce the risk of fractures and osteoporosis, particularly in postmenopausal women. Studies suggest that vitamin K2 (especially from fermented foods and animal products) is particularly beneficial for bone health.



Cardiovascular health
Vitamin K also plays a role in maintaining heart health by preventing the calcification of blood vessels. It helps regulate proteins that prevent calcium from depositing in the arteries, which could lead to arterial stiffness and cardiovascular disease. In this way, vitamin K contributes to healthy blood vessels and reduces the risk of heart disease.

Healthy skin
Vitamin K plays a key role in maintaining healthy skin. It helps in the synthesis of proteins that regulate tissue repair, making it vital for healing wounds, bruises, and scars. Vitamin K has also been linked to reducing dark circles and improving the appearance of bruises. A deficiency in vitamin K can lead to delayed healing and skin issues.


Helps prevent cancer
Some studies have indicated that vitamin K, particularly K2, may help inhibit the growth of cancer cells by regulating cell division and promoting apoptosis (cell death) in cancerous cells. However, more studies are needed to fully understand the relationship between vitamin K and cancer prevention.