Vitamin K is an often overlooked nutrient but that doesn’t mean it’s any less important! Here we go through its benefits and how to make sure your child is getting the right amount.
Looking after our children’s health can often feel like a full-time job. Are they getting enough fresh air? Are they eating right? Are they getting too much screen time? Questions like these are always spinning around a busy mum’s mind. When it comes to proper nutrition, vitamin intake is one of the most important aspects, and many parents find it the most confusing. Don’t worry though, it doesn’t have to be overly complicated! With a few pieces of information, you’ll be well able to provide your little one with the vitamins they need. In this case, we’re talking about vitamin K.
What you need to know
Vitamin K is a vital nutrient for your little one’s well-being. Thankfully, only a tiny amount is needed and it’s straightforward to integrate into your child’s diet. Vitamin K can be broken down into two components – K1 and K2. Vitamin K1 is available from plant sources and contributes to the important process of blood-clotting. Vitamin K2 can be found in animal sources and it aids heart and bone health. K2 is slightly harder to include, particularly in vegetarian diets, but gut bacteria in your child’s body has the ability to convert a small amount of K1 to K2.
Vitamin K can be absorbed into and stored by fatty tissues, meaning that your child may be able to build up a little store of this nutrient. However, it is only really a very small amount, so make sure that they’re getting enough vitamin K on a regular basis.
Benefits of vitamin K
Vitamin K may not be discussed as often as other vitamins but that doesn’t make it any less important for your children’s health.
Blood clotting
Vitamin K’s primary function is to help blood to coagulate and clot. If your little one gets a cut or scrapes their knee, it ensures their blood will thicken and seal the wound quickly. Children are always playing and accidents do happen, so it’s reassuring to know that this helpful nutrient will support them in healing quickly, so they can get back to having fun.
If your child is not receiving enough vitamin K, you may notice that they experience regular bleeding from their nose or gums. Again, this is due to their blood not having enough of the coagulating agent, vitamin K. This is particularly common in newborns, as they haven’t yet received any of this vital nutrient yet. As a result, in some countries, a vitamin K injection is a common treatment for little ones shortly after they’re born.
Bone health
Vitamin K is key for maintaining the health of your child’s bones. It promotes the accumulation of calcium in their bones, which gives them strength. Children grow rapidly throughout their early years, and so sufficient vitamin K will support their bone growth in these demanding times. A lack of vitamin K can lead to bone health conditions such as osteoporosis, which leads to brittle and fragile bones that are more prone to breaking.
Foods to include
Vitamin K is contained in lots of different foods, meaning that you can include it in your child’s diet with plenty of variety. For babies who are breastfeeding, breastmilk will provide them with some vitamin K but often not quite enough. Leafy green vegetables are a great source, alongside:
- Spinach, broccoli, kale, cabbage and lettuce
- Avocado, blueberries, blackberries and grapes
- Beef liver, chicken and tofu
- Plant oils, such as olive oil or soybean oil
Providing your little one with vitamin K from a range of sources is preferable to relying on one source, for both their nutrition and enjoyment!
How much does my child need?
Despite the fact that your child only needs micrograms of vitamin K each day, it’s still quite common for children to be deficient. The recommended daily intake for your little one, depending on their age, is as follows:
- 0 to 6 months – 2 mcg
- 6 to 12 months – 2.5 mcg
- 1 to 3 years – 30 mcg
- 4 to 8 years – 55 mcg
- 9 to 13 years – 60 mcg
- 14 to 18 years – 75 mcg
Sticking to these numbers will ensure that your child will receive an adequate amount of this nutrient to keep them healthy each day.
Supplementation
If you’re unsure whether your little one is getting enough vitamin K through their food alone, supplementation is a great option. It’s much easier to measure and if your child is being hesitant over their leafy greens, a supplement will take care of things.
Vitamin K in supplement form is much easier for children’s bodies to absorb, making it a great alternative to relying on food alone. Also, the dosage is clearly labelled on the package, so you can relax in the knowledge that they are getting the correct amount.
When considering supplementation, or, if you have any questions or concerns, it’s always a good idea to speak with your child’s doctor. They will be aware of your child’s particular medical history and will be able to offer you more specific advice, tailored to your little one’s needs.
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