[Vitamin K] I did it! [New PR (11KM)]

Hello guys, I have finally reached double digits.

From my post “Double UP” I quoted :

“Once I have successfully completed a week of 10KM Jogs I am going to incorporate push ups into my routine.”

-ZutisBljeg

This is day one.

Now I need to do it six more times in a row and I’ll add push ups to my routine.

I started my day with water, tomato juice, Kefir, and tea.

No protein shake and vitamin C today because I’m out of milk and effervescent vitamin C tablets.

Anyway, let’s talk about our next vitamin on the list. Today is a special day because This is the last fat soluble vitamin on the list and I have achieved one of my desired goals of 10KM.

Introducing

Vitamin K

What are the benefits of vitamin K?

First off, vitamin K is a crucial fat-soluble nutrient that plays a vital role in various bodily functions. While it’s widely recognized for its importance in blood clotting, its benefits extend to bone and heart health as well.

There are two Primary forms of vitamin K.

Phylloquinone (K1) and Menaquinone (K2).

The key benefits associated with vitamin K are

Promotes Healthy Blood Clotting

Vitamin K is essential for the production of several proteins that are necessary for blood coagulation. This process is critical for preventing excessive bleeding from injuries.

Supports Strong Bones

This vitamin aids in bone metabolism by helping to produce osteocalcin, a protein that facilitates the binding of calcium to the bone matrix. Adequate vitamin K intake is linked to a reduced risk of fractures.

Enhances Heart Health

Vitamin K, particularly K2, is believed to contribute to cardiovascular health by helping to prevent the calcification of arteries. This process can lead to the hardening of blood vessels and increase the risk of heart disease.

May Support Cognitive Function

Emerging research suggests that potential link between vitamin K and brain health, with some studies indicating it may play a role in maintaining cognitive function as we age.

What Happens When You’re Low on Vitamin K?

While deficiency in vitamin K is uncommon in healthy adults, its absence can lead to significant health issues. Since this vitamin is crucial for producing proteins necessary for blood clotting and bone health, a lack of it can have serious consequences.

Excessive Bleeding

This is the most prominent and serious consequence. When you lack vitamin K, your body can’t produce the necessary clotting factors. This can result in:

• Easy bruising: Minor bumps can lead to large bruises.
• Nosebleeds and Bleeding Gums: Spontaneous bleeding can occur.
• Prolonged Bleeding: Cuts and wounds may take much longer than usual to stop bleeding.
• Internal bleeding: In severe cases, dangerous internal bleeding can happen.

Weakened Bones

Vitamin K plays a vital role in bone metabolism by helping to bind calcium to your bones. A long-term deficiency can contribute to:

• Lower Bone Density: This can weaken your bones over time.
• Increased Fracture Risk: Studies suggest a link between low vitamin K levels and a higher risk of bone fractures, particularly in older adults.

Who is at risk?

It is important to note that most people get enough vitamin K through a balanced diet rich in leafy greens. However, certain groups are more susceptible to a deficiency.

Newborns

Infants are born with very low levels of vitamin K, which is why they are routinely given a vitamin K shot at birth to prevent a rare but serious bleeding disorder.

Individuals with Malabsorption Issues

Conditions like celiac disease, cystic fibrosis, or certain gastrointestinal disorders can impair the body’s ability to absorb fat-soluble vitamins like vitamin K.

People on Certain Medications

Some medications such as long-term antibiotics or blood thinners (like warfarin), can interfere with vitamin K production and function.

In short, maintaining adequate vitamin K levels is essential for your body’s ability to heal and to keep your bones strong.

What are the sources of vitamin K?

Vitamin K1 (Phylloquinone)

Vitamin K1 is the most common form and is abundant in leafy green vegetables. Think of it as the “green” vitamin. Excellent sources include:

• Kale: A nutritional superstar, kale is packed with vitamin K.
• Spinach: Whether raw in a salad or cooked, spinach is a fantastic source.
• Broccoli: This cruciferous veggie offers a healthy dose of vitamin K.
• Brussel Sprouts: Another great green vegetable to add to your plate.
• Lettuce: Darker lettuces like romaine are good choices.

Small amounts of K1 are also found in some vegetable oils and fruits.

Vitamin K2 (Menaquinone)

Vitamin K2 is found in smaller quantities in the diet but is also very important, particularly for bone and heart health. It is produced by bacteria, so it’s found in fermented foods and certain animal products. Good sources include:

• Natto: This fermented soybean dish is one of the richest sources of K2.
• Cheese: Certain cheeses, especially hard cheeses, contain Vitamin K2.
• Egg Yolks: A good source of easily accessible K2.
• Meat: Chicken, particularly dark meat, and beef liver are good sources.

Interestingly, your body also has its own vitamin K production facility. The beneficial bacteria in your gut can synthesize vitamin K2, highlighting the importance of a healthy gut microbiome.

By incorporating a variety of these foods into your meals, especially plenty of leafy greens, you can ensure you’re getting enough of both forms of this vitamin.

That’s all on vitamin K.

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Thank you for reading.