Hello World Meet Awesome Vitamin K

Hello World Meet Awesome Vitamin K

Thank you D.r Axe for this insightful article. For the full article please click here.

Vitamin K is an essential fat-soluble vitamin that plays an important role in bone and heart health. It is one of the main vitamins involved in bone mineralization and blood clotting, but also helps to maintain brain function, a healthy metabolism, and to protect against cancer.

Vitamin K is most well known for being responsible for bone building and blood clotting. Blood would not clot without vitamin K because the vitamin activates the protein that is responsible for forming clots within the blood.

The vitamin K that we are able to absorb from our diet is related to the intestinal bacteria that we have, so your current vitamin K levels can depend greatly on the gut or digestive health. Vitamin K ia also one of the most crucial vitamins for preventing heart disease. Studies have shown that individuals who increase their intake of dietary Vitamin K have a lower risk of cardiovascular mortality. This is why vitamin K deficiency can be so dangerous. However, before supplementing vitamin K there are a few things you should know.


Vitamin K Types

There are two main types of vitamin K that we acquire from our diets: vitamin K1 and vitamin K2. Vitamin K1 is found in vegetables, while vitamin K2 is found in dairy products and is produced by the bacteria in your gut. The best way to get the daily requirement of vitamin K is by eating foods that are rich in the vitamin, like green leafy vegetables, broccoli, cabbage, fish and eggs.

There is also a synthetic version of vitamin K which is called vitamin K3, but I do not recommend getting your required vitamin K this way. Instead, eat plenty of whole foods that are high in vitamin K and other important nutrients too.


Vitamin K Deficiency Symptoms

When the body lacks enough vitamin K, it goes into emergency mode, keeping up only the critical functions needed for immediate survival. The result is that the other vital processes break down and leave the body vulnerable to weak bones, cancer development, and heart problems.

Poor diet is one of the factors that greatly plays into a vitamin K deficiency. Some other common contributors are taking antibiotics for an extended period of time, suffering from intestinal problems such as chronic irritable bowel syndrome (IBS) or inflammatory bowel disease, and taking cholesterol lowering medications.

Because vitamin K is produced by healthy bacteria in the gut, any disruption in the intestines- like leaky gut syndrome for example- can result in a decreased ability of the body to absorb or produce enough vitamin K.

A vitamin K deficiency occurs when the body can’t properly absorb the vitamin from the intestinal tract. A deficiency can commonly be a result of taking antibiotics long term because the bacteria in your intestines make vitamin K, and antibiotics can kill the helpful bacteria.Some other health problems that can prevent your body from absorbing vitamin K are gallbladder or biliary disease, liver disease, cystic fibrosis, gluten sensitivity or celiac disease, and Crohn’s disease. Taking blood thinners, dealing with long term hemodialysis, and suffering from a serious burn can also lead to a vitamin K deficiency.

Vitamin K deficiency is somewhat rare and is not known to be one the most common deficiencies, however when someone is deficient in vitamin K, it is very serious. A vitamin K deficiency in adults can lead to heart disease, weakened bones, tooth decay and cancer. A warning sign of a vitamin K deficiency is bleeding and bruising easily. This bleeding can begin as an oozing from the gums or nose


TOP 14 VITAMIN K FOODS:

The daily value (DV) for vitamin K is 90 mcg for adults. Keep in mind that your recommended daily allowance depends on your age and gender, and the exact RDA that’s best for you can be found listed below.  Here are some of the top vitamin K foods:

1) Dandelion Greens, 1 cup raw: 428 (535%)

2) Mustard Greens, 1 cup raw: 278 mcg (348%)

3) Swiss Chard, 1 cup raw: 298 mcg (over 100% DV)

4) Spring onions (Scallions), 1 cup: 207 mcg (249% DV)

5) Brussel Sprouts, 1 cup raw: 156 mcg  (195%)

6) Turnip Greens, 1 cup: 138 mcg (173% DV)

7) Spinach, 1 cup: 145 mcg (181% DV)

8) Kale, 1 cup raw: 112 mcg (over 100% DV)

9) Broccoli, 1 cup: 92 mcg (116% DV)

10) Asparagus, 1 cup uncooked: 55 mcg (70%)

11) Sea Vegetables (kelp), 1 cup: 52 mcg (64% DV)

12) Cabbage, 1 cup raw: 31 mcg (40% DV)

13) Cucumbers, 1 cup: 17 mcg (22% DV)

14) Cauliflower,1 cup raw: 16 mcg (20% DV)


Hello World Meet Awesome Vitamin K


Vitamin K Health Benefits

1. Supports Heart Health
Vitamin K has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form into hard, dangerous plaque deposits

2. Improves Bone DensityHip joint bone density cross section
Vitamin K increases the amount of a specific protein required to maintain bone calcium, reducing the risk of osteoporosis. Some studies on vitamin K have even found that high intakes of vitamin K can stop bone loss in people with osteoporosis. Your body needs vitamin K to use calcium to build bones.

3. Helps with Menstrual Pain and Bleeding
Vitamin K can help to reduce PMS cramps and other menstrual pains by regulating the function of your hormones. Because vitamin K is a blood clotting vitamin, it can also help with excessive bleeding during the menstrual cycle and offer pain relief  for PMS symptoms.

4. Fights Cancer
Vitamin K has been shown to be effective in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. One study even found that high doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. One study showed that an increase in dietary intake of vitamin K is associated with a reduced risk of cardiovascular disease and cancer.

5. Helps Blood Clotting
Vitamin K clots blood and stops your body from bleeding or bruising easily. The blood clotting process is very complex, as it requires at least 12 proteins to function before the process can be completed. Four of these protein clotting factors require vitamin K for their activity; therefore, vitamin K is essential. Because vitamin k helps to facilitate in blood clotting, it plays an important role in helping to heal bruises fast and also to heal cuts.

6. Improves Brain Function
A study found that vitamin K dependent proteins are particularly important for the brain. Vitamin K participates in the nervous system through its involvement in sphingolipid metabolism, which is a class of naturally occurring molecules that are widely present in brain cell membranes.

7. Helps Maintain Health of Gums & Teeth
A diet low in fat soluble vitamins including vitamin A, C, D, and vitamin K has been linked to having more cavities and symptoms related to gum disease. Beating tooth decay and gum disease requires you to increase your fat soluble vitamins that play a role in bone and teeth mineralization.

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Vai Ranch Pharmacy in Temecula.

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