Why Do We Need Vitamin K?
Daily Reminders
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As vitamin K is known for its ability to assist in blood clotting by activating the protein that clots the blood, you may think that you don’t need it in your life. But you do!
Vitamin K takes one of the leading roles in building strong bones, preventing heart disease, restoring oral health, reducing infections – just some of the important functions taking place in our bodies.
Here are some foods rich in vitamin K
1) Green Leafy Vegetables (Kale) ½ cup: 444 mcg (over 100% DV)
2) Natto (fermented soy) 2 oz: 500 mcg (over 100% DV)
3) Spring onions (Scallions) ½ cup: 103 mcg (over 100% DV)
4) Brussels Sprouts. ½ cup: 78 mcg (98% DV)
5) Cabbage ½ cup: 82 mcg (over 100% DV)
6) Broccoli ½ cup: 46 mcg (58% DV)
7) Dairy (fermented)
8) Prunes ½ cup: 52 mcg (65% DV)
9) Cucumbers, 1 medium: 49 mcg (61% DV)
10) Dried basil, 1 Tbsp: 36 mcg (45% DV)
Let’s do a quick AM Coffee reminders of how we could make the use of vitamin K in our lives and learn something new from the old and new information that is presented here.
Please note, all information at AM Coffee is presented for educational purposes. The more we know, the more educated our decision-making is.
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Different Types of Vitamin K
Be aware that vitamin K is actually can differentiate.
There is vitamin K1 which found in vegetables and leafy greens.
And there’s vitamin K2 which is present in fermented dairy products and in our gut!
There’s also vitamin K3 which is a synthetic version of vitamin K. Obviously, we do not want anything SYNTHETIC in our natural bodies! Do ask when you supplement with vitamin K about the SOURCE for that vitamin K!
The best way to take advantage of vitamin K in our bodies is eating foods rich in it!
good morning ladies i love all my greens and i love my Brussels sprouts i grow a lot of green in my garden
Salads are my favorite.
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Facts About Vitamin K that Are Not Obvious
Babies Are not Born with Vitamin K
That means that bacteria that produce vitamin K are not in babies gut yet.
Mother’s milk is not considered a good source for vitamin K.
Newborn babies in many developed countries are given shots of vitamin K to prevent internal and external bleeding.
RDA Recommended Dosage for vitamin K
RDA is typically 70 to 90 micrograms (mcg) for adults.
Vitamin K is a Fat-Soluble Vitamin
And it is stored in the body for prolonged periods of time.
Vitamin K deficiency is rare in the United States
“People who have severe gastrointestinal disorders, such as gallbladder disease, cystic fibrosis, celiac or Crohn’s disease are unable to properly absorb vitamin K, so they are more susceptible to being deficient. Vitamin K supplements are useful for these medical conditions,” Dr. Sherry Ross, women’s health expert at Providence Saint John’s Health Center in Santa Monica, California.
wow i did not know that about the babies
they get the shot in their thigh when they are born of vitamin K!! I love cucumbers
Interesting, I thought mother’s milk would include this.
Nope, Lisa, there’s a lot that mother’s milk does and still a lot that it doesn’t.
But it is important to breastfeed a baby to develop her/his immune system that will be the base for that baby’s health for the rest of her/his life.
Vitamin K And Atherosclerosis
Information source: LifeExtension
Researchers have known for nearly 20 years that insufficient vitamin K intake in the diet is related to atherosclerosis in the aorta, the body’s largest blood vessel.
As we age, calcium that belongs in our bones begins to make its appearance in other unwanted areas, including inside the linings of major arteries.
Nature has provided a powerful inhibitor of arterial calcification in the form of matrix Gla protein, one of the 16 Gla-proteins activated by vitamin K. This specific Gla-protein is produced in arterial walls, but is only activated when sufficient vitamin K is present.
In the absence of sufficient vitamin K, arterial calcification is able to continue unopposed, leading to advanced atherosclerosis and its deadly consequences, heart attacks and strokes.
In older men and women who had the highest levels of inactive matrix Gla protein (indicating low vitamin K levels), there was a nearly 3-fold increased risk of cardiovascular disease compared to those with the lowest levels.
well i know i eat enough veggies that i get vitamin k but maybe i should look in to a vitamin for those times I’m not eating the right way
Vitamin K And Osteoporosis
Information source: LifeExtension
Sufficient vitamin K is also required in order to activate the Gla-protein osteocalcin, which binds tightly to bone minerals to create strong bones.
With inadequate vitamin K, bones can’t hold on to vital calcium, which leads to osteoporosis. To make matters worse, the calcium has to go somewhere, so it enters the bloodstream, where it contributes to stiffening arteries.
Fortunately, supplementation with vitamin K is an effective means of protecting your bones from osteoporosis.
A study of healthy postmenopausal women between 50 and 60 years old demonstrated that three years of supplementation with 1 mg/day of vitamin K1, plus 8 micrograms (320 IU)/day of vitamin D together with minerals, reduced the loss of bone in the hip and spine compared both to placebo recipients and to those supplemented with vitamin D and minerals alone.
wow that is interesting i am sure glad i get my Vk every day
Karen,
You’re great sport and grow your own garden!
You’ve got all the vitamin K in the world to grow healthy!
Laura i never thought about it that way but your right i love all the tings i grow and they are good for us
well something i need to start thinking about now is vitamin K.. Laura you sure give me a lot to think about at my fragile age of 44 when everything is about to change lol
Wendi,
Actually, this information will bring calm and peace to you.
The more information you consume at “your fragile” age, the more confident you will become in making your decisions.
When we learn at this pace, we accumulate a ton of new facts in our brain, we make neuron connections, and in the moment of decision-making, we’ll do the right thing for ourselves. This process happens due to the data synthesis that takes place in our grey matter! Such a grateful process indeed!
So, AM Coffee preps us all for a better decision-making in our life.
Vitamin K And Diabetes
Information source: LifeExtension
Type II diabetics have an increased risk of bone fracture. This is likely due in part to the incomplete activation of the Gla-protein osteocalcin (caused by lack of vitamin K), and the decrease of calcium being deposited in bone that occurs as a result.40 Conversely, people with the highest vitamin K1 intakes have reductions in inflammatory markers related to diabetes.28
Vitamin K has also been found to have a direct impact on the diabetic state itself. In a group of healthy volunteers between 26 and 81 years old, higher dietary vitamin K1 intake was associated with greater insulin sensitivity and lower post-meal glucose levels. And in a study of older adults at high risk for cardiovascular disease, the risk of developing type II diabetes was reduced by 17% per 100 micrograms of K1 intake per day.
Another study demonstrated that both vitamins K1 and K2 reduced the risk of developing diabetes. However, the stronger and more significant association occurred with K2, which reduced the risk of type II diabetes by 7% for each 10-microgram increase in intake.
In addition to reducing the risk of diabetes, vitamin K has been shown to reduce the effects of diabetes as well.
Supplementation studies in animals show that diabetic rats, like diabetic humans, develop bone mineral loss. However, when diabetic rats were supplemented with vitamin K2, not only was osteopenia prevented, hyperglycemia was prevented as well.
i have a brother and sister who have diabetes and you know what they both eat poor they dont eat many vegetables and eat lots of processed foods i am borderline been that way now for 25 years so i guess i am doing the right thing by eating all my good foods
I want to stay the way I am now for the rest of the time I have here lol not much wrong or too worry about too much to worry and think about