k's kewl!

Vitamin K is the unsung vitamin that tends to be back- benched in our daily diet dose of supplements. Here's the last vitamin in the series- vitamin K. Get to know it better....

What it Does

• Prevents internal bleeding and haemorraging.
• Reduces excessive menstrual flow.
• It is essential for normal functioning of liver.
• Is involved in energy producing activities of the tissues, particularly of the nervous system.
• Aids, along with vitamin D, synthesis of the bone protein that in turn regulates calcium levels.
• Aids in bone metabolism.

Sources

Vitamin K is found in abundance in green leafy vegetables like spinach, cabbage, fenugreek, mint, mustard and coriander leaves and to a lesser extent in wheat and oats.

• 100 gm of turnip greens= 0.65 mg
• 100 gm of spinach= 0.42 mg
• 100 gm of broccoli= 0.2 mg
• 100 gm of cabbage= 0.13 mg
• 100 gm of lettuce leaves= 0.13 mg

Deficiency

Not taking vitamin k can lead to many problems. Blood may take longer to clot, leading to severe hemorrhages anywhere in the body. It may also increase bone material density, thus increasing the tendency to fracture.

Did You Know?

Animal products contain very less vitamin k.

Ideal Daily Intake

Men= 0.07- 0.14 mg
Women= 0.07- 0.14 mg
Kids= 0.035- 0.075 mg

Taken from the Delhi Times, part of the Times of India.