Did you know that adding small amount of fat on your Vitamin K-rich foods may help improve its nutrient absorption? We recommend you drizzle a little bit of oil to your green leafy vegetables!
Vitamin K is a fat-soluble vitamin accompanied with three (3) different kinds having similar structure yet unique functions. Meet the 3 Vitamin Ks!
1) Vitamin K1 or phylloquinone is the major type of dietary Vitamin K which aids in blood clotting (pamumuo ng dugo). It is mainly present among green leafy vegetables such as broccoli, spinach, cabbage, mustard, spinach, celery, and lettuce; 2) Vitamin K2 or menaquinone is the stored form of Vitamin K1. When people consume foods with Vitamin K, the bacteria present in large intestine transforms Vitamin K1 into Vitamin K2. It can also be found in natto (fermented soybeans), meat, dairy products, soybeans, and eggs which plays a role in prolonging well-functioning heart and bones; lastly, 3) Vitamin K3 or menadione is an artificial form of Vitamin K which can be converted into K2 by the liver. This type is a component of livestock and pet feed which is clearly dangerous for humans – causing impairment to the liver, cell membrane, and red blood cells.
Based on the Philippine Dietary Reference Intakes by DOST-FNRI, here are recommended amount of Vitamin K intakes per day for healthy Filipino individuals:
|
Age group |
Male (in microgram μg) |
Female (in microgram μg) |
|
Infants, months |
||
|
0-5 |
7 |
6 |
|
6-11 |
9 |
8 |
|
Children, years |
||
|
1-2 |
12 |
12 |
|
3-5 |
18 |
17 |
|
6-9 |
23 |
23 |
|
10-12 |
33 |
36 |
|
13-15 |
49 |
46 |
|
16-18 |
59 |
52 |
|
Adults, years |
||
|
19 and above |
61 |
53 |
|
Pregnant |
No additional requirement |
|
|
Lactating |
No additional requirement |
|
Newborn infants are very susceptible to Vitamin K deficiency as a result of inadequate Vitamin K content in breastmilk, absence of bacterial intestine that produce Vitamin K, and limited amount of stored Vitamin K due to deprived transport of the vitamin from the mother towards the placenta. Thus, infants should normally be injected with Vitamin K to prevent Vitamin K Deficiency Bleeding (VKDB), a bleeding affecting intestines or brain, leading to brain damage and even death.
Another group affected with Vitamin K deficiency are those with malabsorption syndromes and gastrointestinal disorders such as ulcerative colitis, Crohn’s disease, cystic fibrosis, short bowel syndrome, diarrhea, and celiac disease as absorption of Vitamin K is hindered. Additionally, those taking antibiotics for a certain period may be at risk since Vitamin-K producing bacteria in the intestines are hardly affected.
We can reduce our risk of Vitamin K deficiency through consumption of variety of foods everyday. Remember, eat Vitamin K-rich foods along with oils or fat to enhance its absorption.
Written by: PNFP Nichole Kate S. Loyola
References:
Centers for Disease Control and Prevention (n.d.). Vitamin K Deficiency Bleeding. Retrieved from https://www.cdc.gov/ncbddd/vitamink/facts.html#:~:text=Vitamin%20K%20deficiency%20bleeding%20or%20VKDB%2C%20occurs%20when%20babies%20cannot,can%20be%20difficult%20to%20notice.
Department of Science and Technology – Food and Nutrition Research Institute. (2015). Philippine Dietary Reference Intakes: Revised on September 2018. Retrieved from http://www.pclm-inc.org/uploads/2/0/4/0/2040875/pdri-2018.pdf
National Institutes of Health. (2021). Vitamin K: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h7
Syn, M. (2017). 4 Facts You Didn’t Know About Vitamin K - Quality for Life. Retrieved from https://www.qualityforlife.com/en_US/news/4-facts-you-did-not-know-about-vitamin-k.html
