Vitamin K has been known mostly for it’s anti-coagulation properties. However, this vitamin also plays an important role in protecting bones from fracture and preventing calcification of blood vessels. Those two roles make this vitamin very interesting, especially for women concerned by bone loss after menopause and cardiovascular health.
To support bone density, vitamin K plays an important role in the osteoclast process. Osteoclast are bone cells that makes the minerals found at the surface of the bones available to the body. Too much osteoclast activity can lead to bone loss. Vitamin K helps regulating the osteoclast activity. This vitamin also plays a second role in preserving bone density. It helps transforming an important bone forming protein, osteocalcin, into a form that can be used by the body. If there’s too few transformed osteocalcin in your blood, you might be at greater risk of bone fracture, especially hip fracture.
As for heart health, vitamin K prevent unwanted calcification in arteries. When calcium builds-up in blood vessels, the tissues hardens and becomes less functional. To prevent calcium to build-up in your blood vessels and arteries, your body must have a large amount of a protein called MGP. For MGP to do its calcification preventing role, it must first be transformed by vitamin K.
Other benefits of vitamin K includes protection against oxidative stress, proper regulation of the inflammatory response, and support the brain and nervous system.
As some forms of vitamin K are produced by bacteria in the large intestine, it is quite rare that someone experience a dietary deficiency. However, to gain all the benefits from vitamin K, some research has shown that one would need to take up to twice the adequate intake recommended by U.S. Dietary Recommended Intake, which goes for 90 micrograms/day for adult females and 120 micrograms/day for adult males.
Best sources of vitamin K:
All dark leafy greens (kale, collard greens, turnip greens, swiss chard, spinach, parsley, romaine lettuce, etc…)
Vitamin K has been known mostly for it’s anti-coagulation properties. However, this vitamin also plays an important role in protecting bones from fracture and preventing calcification of blood vessels. Those two roles make this vitamin very interesting, especially for women concerned by bone loss after menopause and cardiovascular health.
To support bone density, vitamin K plays an important role in the osteoclast process. Osteoclast are bone cells that makes the minerals found at the surface of the bones available to the body. Too much osteoclast activity can lead to bone loss. Vitamin K helps regulating the osteoclast activity. This vitamin also plays a second role in preserving bone density. It helps transforming an important bone forming protein, osteocalcin, into a form that can be used by the body. If there’s too few transformed osteocalcin in your blood, you might be at greater risk of bone fracture, especially hip fracture.
As for heart health, vitamin K prevent unwanted calcification in arteries. When calcium builds-up in blood vessels, the tissues hardens and becomes less functional. To prevent calcium to build-up in your blood vessels and arteries, your body must have a large amount of a protein called MGP. For MGP to do its calcification preventing role, it must first be transformed by vitamin K.
Other benefits of vitamin K includes protection against oxidative stress, proper regulation of the inflammatory response, and support the brain and nervous system.
As some forms of vitamin K are produced by bacteria in the large intestine, it is quite rare that someone experience a dietary deficiency. However, to gain all the benefits from vitamin K, some research has shown that one would need to take up to twice the adequate intake recommended by U.S. Dietary Recommended Intake, which goes for 90 micrograms/day for adult females and 120 micrograms/day for adult males.
Best sources of vitamin K:
Fill up your vitamin K tank by cooking this delicious kale and broccoli green soup .