維他命K的食物來源、益處和劑量

Most people don't knowVitamin KThe Importance of Vitamin K to Health. Vitamin K is known as a "team-working" vitamin because it cannot function alone. Instead, it works with many proteins, vitamins, and minerals in our bodies to ensure our health. Please read on to learn more about this vitamin.defend his life。

What is Vitamin K?

Vitamin K is a fat-soluble vitamin, which...Vitamin K1和Vitamin K2Both forms exist. Strong evidence suggests that vitamin K promotes bone health and blood clotting; these studies also indicate that vitamin K may help stabilize blood pressure levels and maintain liver health, and may improve memory in older adults. Vitamins K1 and K2 are found in different foods; we can obtain vitamin K1 from leafy green vegetables, while vitamin K2 is found in other foods such as chicken and beef.

So, how does vitamin K work in the body? First, vitamin K helps certain proteins function properly within cells. Second, vitamin K also interacts with other minerals in the body to regulate and ensure that there are no excess vitamins and minerals in our blood.

Related reading:Learn about vitamin D and its effects

Foods rich in vitamin K

We can obtain vitamin K1 from our bodies by consuming leafy green vegetables and some vegetable oils, including:

Kale
green kale
broccoli
turnip
Broccoli
Spore Glycine
olive oil
soybean oil
rapeseed oil

Vitamin K2 can be found in animal products and some fermented vegetables, such as:

Natto/Fermented Soybeans
chicken
butter
yolk
cheese
liver
meat

Benefits of Vitamin K

1. Promotes blood clotting

When we are injured, blood clots to prevent excessive bleeding. But first, certain proteins and cells in our blood must hold together before a clot forms. These proteins rely on vitamin K to function. So when you are injured, vitamin K causes the blood to clot to stop the bleeding, but the process doesn't stop there. Once the bleeding stops and healing begins, vitamin K stimulates anticoagulant proteins, which break down blood clots and remove them from the body.

2. Strengthen bones

Mounting evidence suggests that vitamin K may help people with osteoporosis. Vitamin K stimulates osteocalcin—an important protein used to build bones and increase bone strength. When consumed, this fat-soluble vitamin binds to enzymes and osteocalcin, producing sufficient bone growth cells. Therefore, scientists have found that inducing healthy bone growth with vitamin K can rapidly increase bone strength and may also help prevent osteoporosis.

In a 2008 study, scientists administered 5 mg of vitamin K1 daily to 440 postmenopausal women with osteoporosis for two years. At the end of the study, although these patients showed little improvement in bone density, doctors' records showed a reduction of 501 TP4T in bone fractures.

3. Protect the brain health of the elderly

Vitamin K-dependent proteins exist in our brains, and these brain proteins assist brain cells in performing the chemical processes necessary for cell survival. Therefore, low vitamin K levels can affect these processes, leading to brain cell death. This is why older adults experience a decline in brain function. Therefore, the fastest way to protect brain functions such as vision and memory is to eat foods rich in vitamin K.

4. Maintain healthy blood pressure

One of the factors affecting blood pressure is the accumulation of excessive minerals in the blood vessels. For example, when too much calcium is transported through veins and arteries, some residue can impede blood flow. Over time, this can affect blood pressure and heart health. Vitamin K acts as a calcium regulator in our bodies. This fat-soluble vitamin ensures that the amount of calcium flowing into the blood vessels is not excessive and also ensures that residual minerals attached to the arterial walls are flushed away before causing any damage.

5. Promote liver health

A 2012 study found that vitamin K2 may help maintain normal liver cell growth. However, more research is needed to reveal the role of vitamin K.

Are there any side effects from using vitamin K and warfarin together?

Taking vitamin K and warfarin together can lead to some dangerous interactions. Warfarin is a prescription medication used to treat and prevent blood clotting. For example, patients who have recently undergone hip or knee surgery may use warfarin to prevent the risk of blood clots.

Warfarin is used as a treatment for patients with blood clots. Therefore, if you are taking warfarin, the amount of vitamin K in your diet can affect the effectiveness of this medication. That is, consuming excessive amounts of vitamin K-rich foods can reduce the effectiveness of warfarin. However, you do not need to stop eating foods rich in vitamin K if you are taking warfarin. Add small amounts of vitamin K to your diet, but ensure your intake remains consistent.

Vitamin K dosage

Adults can take 70-90 mcg of vitamin K daily. You can get all of your vitamin K through a balanced diet. As a fat-soluble vitamin, our body can store excess vitamin K in the liver for future use.

Taking supplements is another way to get vitamin K for your body; however, if you are taking vitamin K supplements, make sure you are taking them according to the prescribed dosage. Vitamin K supplements are generally safe, but excessive intake may cause harm. Finally, if you are taking warfarin, consult your doctor before taking vitamin K supplements.

Gogo HerbsGogo Herbs is a rapidly growing online health supplement store in Hong Kong, providing high-quality health products to customers throughout the city. We offer a carefully selected range of vitamins and minerals, herbal remedies, and functional foods. These effective and pure products are beneficial to the overall health of our customers. Gogo Herbs' supplements include premium products from major well-known brands, and our expert team selects supplements for young people and seniors with mild to severe health challenges. All carefully selected supplements are safe and legally certified.