What Are the Symptoms of Vitamin K Deficiency?ĭue to its role in effective blood clotting, inadequate vitamin K1 intake may cause unexplained or uncontrolled bleeding.īecause K1 can convert into K2, low K1 consumption may contribute to bone disorders like osteoporosis and heart disease. However, it’s unclear if we can convert K2 to K1 or even need to because K2 is the more active form. On the contrary, people on a carnivorous diet may get K2 and little K1.Īlthough the conversion factor varies, most people can convert adequate K1 to K2. People on a strict vegan diet will get plenty of K1 but less K2. Unfortunately, most nutritional databases only quantify vitamin K1, so it’s hard to know if you’re getting sufficient K2 when you track your food in Cronometer. Vitamin K2 is considered more critical for factors outside of blood clotting. It’s important to note that K1 (phylloquinone) is found in plant foods, while K2 (menaquinone) is found in animal and fermented foods. Proteins that are involved in clotting are regulated by vitamins K1 and K2. ![]() However, this conversion is relatively inefficient, and only a small amount of K1 is converted to K2.Īlthough both forms of vitamin K differ in function, they both play a vital role in blood clotting. Vitamin K1 can be converted to vitamin K2, the more active form of vitamin K. This could be because K2 foods are often richer in fat, whereas K1 sources are often leafy green vegetables, which are low in fat. Vitamin K1 is said to have a lower absorption rate than vitamin K2, with estimates as low as 10% of the vitamin being absorbed. It may help prevent the build-up of calcium in the arteries, which can lead to heart disease. Cardiovascular health: Some studies have suggested that vitamin K may also promote cardiovascular health.Low levels of vitamin K have been associated with an increased risk of bone fractures and osteoporosis. Bone health: Vitamin K also helps maintain bone health by aiding in the absorption of calcium and other minerals essential for bone growth and maintenance.The blood may not clot properly without sufficient vitamin K, leading to excessive bleeding and bruising. Blood clotting: Vitamin K plays a crucial role in blood clotting, which is the process by which the body stops bleeding after an injury.So, while Vitamin K1’s claim to fame is predominantly blood clotting, K2 has many other roles in your body. Interestingly, the K comes from the Danish word “ koagulation”. Click on each recipe to uncover the magic behind it and even feast your eyes on mouthwatering pictures! Why is Vitamin K Important? The further right you go, the more vitamin B1 you can enjoy with fewer calories.ĭive into the details with our interactive Tableau chart on your computer. We’ve plotted these recipes based on vitamin B1 content versus protein percentage. Vitamin K-Rich RecipesĮlevate your culinary game with our chart, showcasing over 1400 NutriBooster recipes used in our Micros Masterclass. Most people consuming an omnivorous diet will find this quite easy to meet, so unless you’re on a carnivorous diet, you’ll probably need to focus on other nutrients in your diet. ![]() It only takes a small amount of vegetables to meet our requirements for vitamin K1. Also, note how the satiety response to foods with more vitamin K1 levels out once we exceed the Optimal Nutrient Intake. It’s interesting to note here that the amount of vitamin K1 we crave is small. However, achieving the Optimal Nutrient Intake of 140 mg per 2000 calories from food aligns with a 17% reduction in energy intake. Our satiety analysis reveals that your body craves at least 55 mcg mg of vitamin K calories, which is significantly less than the Dietary Reference Intake of 120 mcg for men. For an immersive experience, explore the interactive Tableau version (on your computer). Vitamin K Food ChartĬurious about how your favourite foods stack up in the vitamin K1 game? Dive into our dynamic chart showcasing popular foods, comparing K1 content per calorie and per serving. The infographic below shows popular foods that provide more K1 per calorie.įor more variety, check out our printable list of vitamin K1-rich foods per calorie. Once you know you’re getting the minimum amount of vitamin K1 your body needs, you can zero in on foods that deliver more K1 per calorie to increase your satiety and nutrient density. Once you’re ready to revitalise your diet with a wider variety of high-thiamine foods, download our printable list of foods with more vitamin K1 per serving here. To help you get started, the infographic below shows the vitamin K1 provided by popular foods in the average serving sizes consumed by our Optimisers. ![]() If you find yourself falling short of the recommended K1 intake, it’s time to focus on foods that pack more vitamin K1 per serving. How Can I Calculate if I am Getting Enough Vitamin K1?.What Are the Symptoms of Vitamin K Deficiency?.
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