Wikipedia says that a vitamin is an organic compound that any organism requires as a nutrient, in small amounts. Normally vitamins are not synthesized in the body, so in most cases they have to be obtained from outer sources. Our diet is the principal source of vitamins, but vitamin pills and supplements are also available. There are different types of vitamins, majorly categorized into water soluble and fat soluble vitamins. Vitamin B and C are water soluble vitamins, while vitamins A, D, E, and K are fat soluble. We will take a look at one of the fat soluble vitamins, vitamin K.
Being a fat soluble vitamin, is stored in the fatty tissues of the body, and also in the liver. It is involved in the process of coagulation of blood. It helps in the clotting of blood, and is also a major component in the process of making and keeping the bones strong. There are three different forms of Vitamin K. First is Phylloquinone, which is found in food. Second is Menadione, which is man-made. And the third is Menaquinone, which is produced by the body. In the body, the intestinal bacteria play a major role in its production.
It is obtained through our diet in various ways.Other vegetables include kale, collards, spinach, and turnip greens. Beet greens, onions, dandelion greens, lettuce, asparagus etc., are some of the other dietary recommendations. Pi Leafy green vegetables like the cabbage family including broccoli, cauliflower and Brussels sprouts are a major source. ckled cucumber and prunes can also be included. Dairy products like milk, cheese and yogurt, pork etc. are also major food items which are rich in vitamin K, though people do not prefer them due to high percentage of fats. These are the vegetarian options for obtaining it.
There are other foods like bread crumbs, coleslaw, noodles, pie crust which is made from graham crackers which have a decent proportion of vitamin k. people who have no problem with non-vegetarian food have more options. Eggs are a major source, especially the yolks. Beef and liver are also good sources, but they are not popular. A couple of fish varieties also contain it. a variety of fruits contain vitamin K. Plums, peaches, grapes, bananas, carrots, cantaloupes, kiwi are some of the fruits which are rich in it. Salads and fresh fruits are the best source for vitamin K.
The best way to ensure a proper dosage of the nutrient is through a balanced, healthy diet that includes foods high in vitamin K at each meal. Natural foods, and supplements, both are available for obtaining vitamin K.