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 is 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
A deficiency in vitamin K can lead to
defective blood clotting, increased bleeding and osteoporosis. Some of the
signs and symptoms include easy bruising, oozing from the nose or gums, heavy
menstrual periods, gastrointestinal bleeding, blood in the urine and excessive
bleeding from wounds, punctures, injections or surgical incisions.
People with chronic malnutrition,
alcohol dependency or health conditions that inhibit absorption of dietary
vitamins are at a higher risk of suffering from vitamin K deficiency.
How Much Vitamin K You
Need
The U.S. National Institutes of Health recommends the
following as adequate daily intake of vitamin K in micrograms (mcg), based on
your age and gender. Certain illnesses may alter the amount of this vitamin
that you need each day. Consult your doctor with any questions.
Best Sources of Vitamin
K
Good
natural food sources of vitamin K include:
- Vegetables like spinach, asparagus, and broccoli
- Beans and soybeans
- Eggs
- Strawberries
- Meat
Here are the top health benefits of
Vitamin K.
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.
Vitamin K helps to prevent hardening of the arteries because it
can keep calcium out of your artery linings and other body tissues, where it
can cause damage. This is especially true for vitamin K2, which is the vitamin
that is made naturally in the bacteria of your intestines.
2.
Improves Bone Density
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.
There is increasing evidence that vitamin K can improve bone
health and reduce the risk of bone fractures, especially in postmenopausal
women who are at risk for osteoporosis
3. 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 bruise fast and also to heal cuts.
4. 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.
Excessive bleeding leads to more cramps and pain during your
menstrual cycle. Many studies show that since vitamin K can help with the
symptoms of PMS, the opposite is also true- a vitamin K deficiency will only
make these symptoms worse.
5. Improves Brain Function
There is also growing evidence that vitamin K
has anti-inflammatory activity and can protect your brain against oxidative
stress caused by free radical damage. Oxidative stress can damage your cells and is
thought to be involved in the development of cancer, Alzheimer’s disease, Parkinson’s disease and heart failure.
6.
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.
A healthy diet rich in vitamins and minerals helps to kill
harmful bacteria that live in the mouth and produce teeth damaging acids.
Vitamin K is one nutrient that works with other minerals and vitamins to kill
bacteria that destroy tooth enamel resulting in tooth decay, and also provides
teeth with the proper minerals they need to remain strong.
7. 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, cancer, or all-cause mortality in a Mediterranean population at
high cardiovascular disease risk.
Disclaimer
All the tips mentioned here are strictly
informational. Annosue blog does not provide medical advice. Consult with your
doctor or other health care provider before using any of these tips or
treatments.
Source:
DR. Axe
Top 10 home remedies
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