When you think of strong bones and a healthy heart there are a number of different foods which may come to mind. You may not think about the importance of vitamin K. Vitamin K is a fat-soluble vitamin which is found in food but also made by your body, although in some cases in suboptimal amounts needed to keep your body at its healthiest.
Including vitamin K in your diet can be done through two ways as there are two different types of vitamin K known as K1 and K2. K1 can be found in green leafy vegetables and is another reason to keep ordering the side salad instead of the chips at the pub. The other form of K2 which is much better absorbed by your body and stays in your body for a longer period is found in fermented foods like natto and animal-based products like dairy, eggs and meat.
There are five main reasons you want to make sure you are including the above foods in your diet, vitamin K:
1. Helps your blood clot
2. Helps to keep the bone building protein called osteocalcin active and as a result keeping your bones strong
3. Keeps the system which helps prevent the build-up of calcium in your arteries working properly.
4. May help protect your body against getting cancer. Two studies reported those with a high or top 25% level of vitamin K in their blood had 28% and 46% respectively decreased risk of dying from cancer.
5. Decreased risk of dying from any cause. One study reported those with the top 25% vitamin K levels in their body had a 36% decreased risk of dying from any cause after a median 5-year time period.
Here are some delicious ways to include vitamin K in your day:
1. Boiled spinach with eggs on whole grain toast. Try adding some chilli to spice up this breakfast and why not add a side of oven baked tomato and mushrooms.
2. A salad with all your favourite green leafy vegetables with 30g of goat’s cheese, crushed walnuts, rocket, cherry tomatoes and a dash of extra virgin olive oil.
3. Grilled salmon using extra virgin olive oil, served on a bed of whole grain rice and a side of Asian greens like bock choy.
4. Make a smoothie with 1 cup of baby spinach, ½ cup of milk, half a banana, 2/3rd of a cup of frozen berries, 2/3rd cup of Greek yogurt, stevia to sweeten and/or some cinnamon.
Take home message: Try adding these simple and delicious ways to increase the amount of vitamin K your body is receiving. Your bones, heart and longevity may thank you for it.
References:
1. Blood. 2007 Apr 15;109(8):3279-83.
2.Kidney Int. 2014 Aug;86(2):286-93.
3.J Am Soc Nephrol. 2011 Feb;22(2):387-95.
4.J Biol Chem. 2013 Sep 27;288(39):27801-11.
5.Am J Health Syst Pharm. 2005 Aug 1;62(15):1574-81.
6.Am J Clin Nutr. 2010 May;91(5):1348-58.
7.J Nutr. 2014 May;144(5):743-50.
