Posts Tagged ‘vitamin K benefits’

The importance of vitamin K can’t be overstated. Vitamin K is concentrated in dark green plants such as spinach and Swiss chard.

Prevents                                                                                                                               

It prevents arterial and kidney calcification, cardiovascular disease, and may prevent cancer. It keeps osteoporosis at bay.

This finding comes from Associate Staff Scientist, Joyce McCann, PhD, and Senior Scientist, Bruce Ames, PhD, who analyzed data from hundreds of published articles dating back to the 1970′s.

The intake of individual vitamins and minerals (micronutrients) is a major factor in the prevention of disease. The analysis, which strongly supports this theory, will be published in the October 2009 issue of the American Journal of Clinical Nutrition.

Optimal Functioning

• Allow your blood to clot normally
• Help prevent postmenopausal osteoporosis
• Help prevent calcification of your arteries
• Provide possible protection against liver and prostate cancer Help
• Prevents calcification of heart valves

Sources

Excellent sources of vitamin K include: spinach, Brussels sprouts, Swiss chard, green beans, asparagus, broccoli, kale and mustard greens. Carrot tops, spinach leaves, cabbage leaves and cauliflower are also a good source of vitamin K1. Endive, lettuce, olive oil, avocados, green peas and carrots are some additonal plant foods which supply this vitamin.

Vitamin K1 is converted into K2 in the intestines, and there is some K2 in meat, liver and fermented yogurt and cheese.

Deficiency

Vitamin K deficiency produces noticeable symptoms, from bleeding gums, osteoporosis, to excess depositing of calcium in soft tissue. These are hardening of the arteries, and problems with heart valves. 

It takes a cup of Kale, collards, or spinach to meet the daily requirement of vitamin K.

Resilient Nutrient

Vitamin K is resilient, and keeps its nutritional value even when cooked or stored. This nutrient is extremely important, and there is some evidence that aging contributes of a vitamin K deficiency. Therefore it is important to increase vitamin K intake as we age. The vitamin can be fresh juiced from fruits and vegetables at home. Steaming and sauteing also are useful methods to ensure a high vitamin K intake.

Vitamin K and Medications

A few cholesterol lowering drugs can reduce the absorption of vitamin K. Antibiotics can decrease the availability of vitamin K by killing the gut bacteria that synthesize vitamin K. Broad-spectrum antibiotics pose the greatest risk of this.

Over-the-counter drugs also decrease the availability of vitamin K. These include high doses of salicylates which includes acetylsalicylic acid, or aspirin, and high doses aluminum hydroxide antacids. Also, some anti-seizure medications can interfere with vitamin K absorption.

As we age our metabolism undergoes changes, and since this population depends on medication it is important to watch vitamin K levels. Any problems with pancreatic function, liver function, or gallbladder function can increase the risk of a vitamin K deficiency.

Diabetes Risk and Vitamin K

Supplements of vitamin K 1 may offer some protection against diabetes in older men. In a study, people who took vitamin K supplements for 36 months had lower blood levels of insulin and experienced improved insulin resistance compared with the control group.

Only the men benefited from K - possibly because more of the women were overweight or obese, which alone contribute significantly to insulin resistance and diminish the body’s response to vitamin K.

In the study, there was a higher percent of obese or overweight women in the vitamin K supplementation group compared to the male supplementation group. Vitamin K is stored in fat tissue, with excess fat, vitamin K may not be readily available to cells that require it to process glucose.

Insulin Resistance Will Accelerate Your Aging.

The level of insulin sensitivity of the cell is a marker of longevity. Insulin levels play a role in chronic conditions ranging from cardiovascular disease, hypertension to cancer. Low blood sugar and low insulin levels are found among the healthiest and the longest living individuals. Men with the highest level of fasting blood sugar levels (greater than 140mg/dl) were almost 30% likely to succumb to cancer than those with less than 90mg/dl). For women it was 23% with the highest insulin levels that had the greatest risk.

A person who is overweight and has reduced sensitivity to the hormone insulin may be aging prematurely. Ample vitamin K delivers years to your life, and life to your years. You put the odds on your side by transitioning to a healthy diet with plenty of vitamin K rich foods.