Vitamin K and your Health

We all know how important vitamins and nutrients are to our health.  Familiar vitamins such as A, C, E, D and  the spectrum of B vitamins have long been known to play a part in helping maintain optimal body function and health. Scientists also now know that many chronic diseases that plague many may come about as a result of deficiencies of these vital substances.

Of late, there has been research into other vitamins that are also important in helping us to maintain health and vitality.  One such nutrient is vitamin K. 

 Let's learn about the role this vitamin plays in health.

Vitamin K

The "K" in vitamin K comes from Kongulation.  It received this name in the 1930s when European researchers found that this substance was needed for blood to clot properly.

Today, scientists have discovered that the term "vitamin K" actually referes to a family of chemically related molecules. There are three types: Vitamin K1, plant based; K2, bacteria based and Ksynthetically produced .  All types of vitamin K fall into chemical categories of substances called naphtoquinones.  Wtihin this type are two categories:

1. Phylloquinones - Plant based.

2. Menaquinones - Made by bacteria.  The bacteria in our intestines make this form of vitamin K

Most forms of vitamin K that humans take in are plant plased (phylloquinone).  This form of vitamin K is found in a number of foods, especially green leafy veggies such as kale and parsley.

Disease prevention

Researchers now believe that vitamin K provides circulatory benefits beyond clotting response. Inadequate vitamin K levels may make varicose vein development more likely. 

 Vitamin K has shown an ability to protect against diabetes in older men by reducing insulin resistance.  High doses of the vitamin have also been shown to reverse arterial calcification in rats.Other benefits include:

-Protection against liver and prostate cancer.

-Prevent menopausal bone loss.

-Prevention of calcification of arteries

-Prevention of bone fractures

Bone Health

Vitamin K is needed for the creation of proteins that help keep calcium in the bone.  This is essential in the fight against fractures associated with osteoporosis.

Japanese researchers have found that vitamin K supplements strengthened the top of the thighbone-where fractures are most likely to occur in the elderly.

Cooking and daily intake recommendations

Vitamin K is available in bone-support supplements along with calcium, magnesium and vitamin D.

Good food sources of vitamin K include: spinach, brussel sprouts, swiss chard, green beans, peas, asparagus, broccoli and carrots.

Vitamin K is said to be a resilient nutrient and is fairly resitant to loss through cooking and freezing.  Of course, to obtain the most nutrients in foods, cook as little as possible, or serve raw for optimal nutrition.  Also, don't allow the food to sit around since nutrients are lost through aging fruits and vegetables.

Sources:

James, Lis "The Forgotten Nutrient" "Energy Times"