The global pandemic of coronavirus has taught us one thing, and that is now we are more concerned about our health than ever before.
Now people all over the world are trying to live a healthy life during this pandemic and protecting their health by using good food.
Vitamin K is one of the three vitamins whose sources are depleted if cooked for too long. However, vitamin K deficiency is very rare, but its deficiency can lead to blood clots, bleeding from various places of the body, weakening the bones and increasing the chances of heart problems.
There are two types of vitamin K; K1 and K2. K1 is found mostly in leafy vegetables, while K2 is found in fermented and animal products. Another difference between the two is that our body digests K2 more quickly. Therefore, according to experts, the amount of K2 in the diet should be higher than that of K1 as it also protects us from diabetes.
The main function of all types of vitamin K is to activate proteins that play a role in maintaining blood, muscle, bone health and preventing heart disease.
Vitamin K strengthens episodic memory. In a study of people over the age of 70, it was observed that the blood of the elderly has the highest vitamin K and they have high efficiency in memory.
The daily requirement is 80 mcg for adult men, 65 mcg for women, 5-10 mcg for children, 15-20 mcg for children.
The most abundant resources of Vitamin K are spinach and similar leafy vegetables, liver, beans and fish.
- Spinach, curly cabbage, black cabbage, chard, beet leaves, asparagus, broccoli, cabbage, parsley, turnip, perennial
- Green beans, soybeans, peas, Mexican beans
- Red meat, poultry, chicken liver and kidney
- Eggs, dairy products, crease oil, yoghurt, cheese
- Grapes, Kiwis, Strawberries, Avocados, Pomegranates, Tomatoes, Blueberries, Blackberries, Berries, Dried Figs
- Cashews, walnuts, hazelnuts, pecan walnuts
Experts believe that if you have a balanced diet, you will get all these vitamins from food. However, according to a recent study, people who are not on a balanced diet take vitamins through supplements instead of improving their diet.
If people focus on their diet instead, they will not need any kind of supplements.