Vitamin K

Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and bone health. There are two main forms of vitamin K: K1 (phylloquinone) which is found in leafy green vegetables, and K2 (menaquinone) which is synthesized by bacteria in the gut and found in animal products and fermented foods.

Functions of Vitamin K

• Blood Clotting: Vitamin K is essential for the production of proteins that help in blood clotting, preventing excessive bleeding.
• Bone Health: Vitamin K is involved in the regulation of calcium, which is essential for maintaining strong and healthy bones.

Sources of Vitamin K

Good dietary sources of vitamin K include:

• Leafy green vegetables such as spinach, kale, and broccoli
• Meat, especially liver
• Eggs
• Dairy products
• Fermented foods like natto and certain cheeses

Recommended Intake

The recommended dietary allowance (RDA) for vitamin K varies by age and gender. For example, the RDA for males aged 9-13 years is 60 micrograms per day, while for females in the same age group, it is 60 micrograms per day.

Deficiency and Toxicity

A deficiency in vitamin K can lead to excessive bleeding and impaired blood clotting. Individuals at risk for deficiency include those with malabsorption conditions or those taking certain medications that interfere with vitamin K absorption.

On the other hand, toxicity from excess vitamin K intake is rare and usually occurs from over-supplementation. It can lead to jaundice and damage to red blood cells.

Study Guide

To study vitamin K effectively, consider the following points:

1. Understand the functions of vitamin K in blood clotting and bone health.
2. Memorize the dietary sources of vitamin K.
3. Be familiar with the recommended intakes of vitamin K for different age groups and genders.
4. Recognize the symptoms of deficiency and toxicity of vitamin K.

Remember to eat a balanced diet that includes foods rich in vitamin K to maintain optimal health!

[Vitamin K] Related Worksheets and Study Guides:

• Bones, muscles, and skinScience • Eighth Grade