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HEALTH - Vitamin K is one type of fat-soluble vitamins. This vitamin is known as the clotting vitamin. In the absence of vitamin K, when you cut and bleeding, and blood you can constantly come out karen too thin.
Several scientific studies say that the vitamin K, along with calcium and vitamin D, serves to keep bones strong, especially in the elderly.
According to dr. Josh Axe, nutritionist and certified natural treatment, there are two types of vitamin K in our daily food, namely vitamin K1 and K2.
Vitamin K1 is found in vegetables and vitamin K2, also called menaquinone found in dairy products and is produced by bacteria in your gut.
"There is also a synthetic version of vitamin K3 which I do not recommend. Preferably, the consumption of natural resources," said dr. Axe.
Here are 10 foods that most contain vitamin K, according to dr. Axe:
1) Green leafy vegetables (such as kale and mustard greens)
½ cup: 444 mcg
2) Natto (fermented soybeans)
1/4 cup: 500 mcg
3) Leeks (Scallions)
½ cup: 103 mcg
4) Cauliflower
½ cup: 78 mcg
5) Cabbage
½ cup: 82 mcg (more than 100% DV)
6) Broccoli
½ cup: 46 mcg
7) Milk (fermentation)
½ cup: 10 mcg
8) Prune
½ cup: 52 mcg
9) Cucumbers
One medium-size fruit: 49 mcg
10) Dry Basil
1 tbsp: 36 mcg
Side effects
Vitamin K deficiency is very rare. Vitamin K deficiency can occur when the body can not absorb the vitamin from the intestinal tract properly. Vitamin K deficiency can also occur after long-term antibiotic treatment.
People who are deficient in vitamin K are likely to have bruising and bleeding. Thus, it is important to maintain levels of vitamin K in your blood almost the same from day to day.
Requirement of vitamin K dependent on age and gender. Also depending on individual circumstances. Pregnant women, breastfeeding and ill people need vitamin K in greater numbers.
Food and Nutrition Board Institute of Medicine recommends:
- Baby
0 to 6 months: 2.0 micrograms per day (mcg / day)
7 to 12 months: 2.5 mcg / day
- Children
1 to 3 years: 30 mcg / day
4 to 8 years: 55 mcg / day
9 to 13 years: 60 mcg / day
- Adolescents and adults
Men and women 14 to 18 years: 75 mcg / day
19 years and older: 90 mcg / day for women, including pregnant and nursing mothers. While men in the same age group need 120 mcg / day.
