Vitamin K Benefits
Helps Reduce Risk of Heart Diseases
One of the most significant functions of vitamin K is to regulate the calcium levels in our bodies.[r255] This is known as calcification which is a huge precursor of developing heart disease in case calcification occurs around the arteries. This condition happens sometimes if there is a deficiency of vitamin K and is characterized by restriction in the arteries due to massive calcium deposits.
A longitudinal study, extending over 7-10 years, inferred that people who consumed vitamin K had 52% fewer chances of contracting a heart problem due to calcification in the arteries.[r262] Also, the study’s results yielded that consumption of vitamin K helped lower the risk of death from heart diseases by 57%. Scientific investigations claim that for every 10mcg of vitamin K that we consume, our risk of developing heart disease is decreased by up to 9%.[r256]
Effective For Preventing Osteoporosis
Owing to the significance of vitamin K in processing and regulating calcium in our bodies, it is claimed that this vitamin helps prevent osteoporosis. This condition is mostly found in older women. It is due to the calcification in the bones. Osteoporosis is characterized by extremely porous bones that render them weak and vulnerable to high risks of fractures.
Vitamin K is known for building up the proteins, GLA, and osteocalcin that help in the healthy maintenance of the bones.[r257] Research evidence also supports this benefit of vitamin K and reveals that consuming vitamin K significantly helped postmenopausal women in lowering the age-related risks of bone mineral density. It is ascertained that vitamin K helps in maintaining healthy bones and prevents the incidence of spinal, hip, and non-spinal fractures by 60%, 77%, and 81%, respectively.[r258]
May Help Reduce Risk of Cancer
Clinical trials have yielded possible benefits of vitamin K in preventing several types of cancer, in particular, liver cancer. A large observational study comprising of 11,000 male participants revealed that consumption of vitamin K in large amounts show about 63% less risk of developing advanced prostate cancer.[r259]
Hence, efforts in studying this benefit of vitamin K are being carried out worldwide to find a way to prevent cancer. It is a life-threatening disease, and since there is no definite treatment of cancer available, prevention is the key.
Supports Healthy Blood Sugar Levels
Vitamin K is also found to be effective in improving insulin sensitivity, especially in men with diabetes.[r260] Vitamin K is found to be related to the distribution of pancreatic beta-cell, which is directly related to insulin sensitivity and glucose tolerance.
Daily Vitamin K Intake
Healthy Foods High In Vitamin K
|Green Onions (Scallions)||230%|
|Red Leaf Lettuce||156%|
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.