Vitamins A, E, B12, D, and K are essential for various reasons. They keep our bodies up and running and prevent diseases. One vitamin might be good for your eye, the other might be essential for your gut health. Amid these, vitamin K is responsible for bone metabolism, blood clotting, and regulating the levels of calcium in the blood.
It supports your cognitive thinking, heart health, and bones. Therefore, it is essential for men, women, and kids to consume a diet that is rich in sources of vitamin K.
In this article, we will discuss symptoms of vitamin K deficiency and how to ensure that your meals fulfil the requirement of this vitamin for the body. We spoke to Dt Nisha, consultant dietician and nutritionist, at Motherhood Hospitals, Gurugram.
What Are The Symptoms Of Vitamin K Deficiency?
Symptoms of vitamin K deficiency can vary among men and women. If the levels of this nutrient are down in the body, it can lead to bleeding among women. If you recently had surgery, you might be susceptible to bruising easily or find it hard to control the bleeding.
Other symptoms of vitamin K deficiency among women include,
- Excessive bleeding during menstruation
- Anaemia due to more loss of blood during menstrual cycle
- Severe fatigue
What Are The Most Common Causes For Vitamin K Deficiency?
The expert said that vitamin K deficiency is rare among adults, however, a few can be vulnerable to it. The list includes,
- People who use warfarin or other anticoagulants that can make the blood thin
- Those who are on antibiotics
- People with fat malabsorption disorder that prevents the body from absorbing fat
- Those who eat meals severely deficient in vitamin K
Food Sources For Vitamin K
If you do not want to experience any of the aforementioned symptoms due to a deficiency of vitamin K, you need to consume food sources that are rich in this nutrient.
Leafy Vegetables
No matter what age group you belong to, green leafy vegetables are crucial for the healthy functioning of your body. They are rich in vitamins K, B1, C, A, E, B4, B3, B6, and B5. They contain dietary fibres that prevent constipation and add magnesium, iron, zinc, potassium, sodium, and phosphorus to the body. Their fat content is also quite low. Therefore, your diet should include salad greens, cabbage, brussels sprouts, parsley, kale, spinach, and broccoli.
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Yoghurt
Apart from vitamin K, yoghurt is also rich in vitamin B6, vitamin C, iron, and magnesium. It is high in protein and keeps your gut healthy by improving digestion. The food item is known to reduce inflammation, help in managing weight, and support heart health.
Avocados
Avocados are loaded with vitamins K, E, and C. They contain copper, folate, magnesium, manganese, fibres, and potassium. They are considered good for your gut health and heart. This fruit is also recommended for pregnant women and people who are watching their weight.
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Other food sources that are considered rich in vitamin K are vegetable oils, cheese, green beans, kiwi, canola oil, and soybean oil. If you try to eat a balanced diet every day, you might not suffer from a deficiency of any vitamins.