Chandigarh, Health, Lifestyle

Vitamin K – Benefits and food sources


Vitamin K is a nutrient that the body requires regularly in small amounts. Vitamin K aids to make various proteins that are required for blood clotting and the building of bones. Vitamin K is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool, said the experts.

Good natural food sources of vitamin K include:

  • Vegetables like spinach, asparagus, and broccoli
  • Legumes like soybeans.

Here are a few of the health benefits of vitamin K

Prevents blood clotting: Vitamin K is well-known for its fat-soluble vitamin containing prothrombin, which helps reduce the risk of blood clotting.

SStrengtheningbones: Vitamin K plays a vital role in expanding bone metabolism.

Maintain calcium levels: It is also beneficial in regulating blood calcium levels.

Good for the heart- Including an adequate amount of vitamin k in the diet may reduce the risk of heart disease.

Improves episodic memory: Consuming vitamin k helps improve episodic memory in older adults.

Regulates blood pressure: Even, the blood pressure gets controlled by having nutritional Vitamin K.

Food sources of vitamin k:

  • Blueberries- you can make either a blueberry smoothie or eat it as a fruit.
  • Avocados- add them into your fruit salad.
  • Broccoli- We have often seen broccoli in Italian dishes, like that add it in your meal. Add them into your homemade pasta, pizza or in your vegetables.
  • Eggs- Best way to have an omelette or boiled eggs in the morning breakfast. There are many ways to make a dish from the egg.
  • Nuts- Eat a handful of nuts in the morning as it gives you energy and keeps you full for longer.
  • Banana- one banana and a glass of milk is a good source of breakfast for the children as it is full of nutrients.
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