Nutritional News
Vitamin K
Another of our essential fat soluble vitamins
is K, which is broken down into three parts;
vitamin K1, K2 and K3. Vitamin K3, in very
small amounts and K1 in larger amounts is
found in plant foods. Vitamin K2 is made
by K1 & K3 by bacteria and
microorganisms however it can also be
found in some fermented foods such as
Brie and Gouda Cheeses as well as
naturally in fennel seeds.
Vitamin K is required for the production of
the bone protein osteocalcin, which draws
calcium to bone tissue enabling calcium
crystal formation. Vitamin k also helps to
make four of the 13 proteins needed for
blood clotting. Not to be confused with
the type of blood clotting that blocks
blood vessels when they’ve become too
narrow due to the buildup of plaque over
time. The “good type” of blood clotting
referred to here is the one required for
stopping bleeding when our skin gets
punctured. There have been some studies
conducted about the importance of
vitamin K to the progression of clot
formation and heart disease however they
still remain inconclusive.
The role of vitamin K nourishment in bone
support however is fairly well-established.
The research has shown that our bone cells
take up vitamin K in the form of K1 & K2
suggesting that these forms may play
different roles in the health of our bones.
The benefits of vitamin K appear to
depend on at least 2 basic mechanisms,
the first involving a type of bone cell called
osteoclasts and the second involving
vitamin K in a process called carboxylation.
Note:
Osteocalcin is not just any typical bone protein.
It is a protein especially linked to our bone
mineral density (BMD) and is often measured in
our blood when doctors are seeking to
determine the health of our bone. When too
few of the osteocalcin proteins in our bone are
carboxylated, our bones have increased risk for
fracture. Scientists have determined that
vitamin K can greatly improve the situation.
Simply explained, osteoclasts are bone
cells in charge of bone demineralization
that help take minerals out of the bone
and make them available for other body
functions. While this is important we don’t
want too many osteoclasts since those
imbalances would mean too much
demineralization of bone. Vitamin K helps
our body keep this process in check.
Carboxylation is the process which takes
the bone protein osteocalcin and
chemically alters it.
Plants are the best sources for Vitamin K
however it can also be acquired from
animal foods such as beef, chicken,
salmon or tuna. Milk and eggs also
provide us with vitamin K and herbs such
as parsley, basil, cilantro, sage and
oregano are another great way to get
your vitamin K.
Vitamin K food sources:
Food
Serving Size
Kale
½ Cup
Parsley
½ Cup
Green or scallion onions
1 Cup
Brussels sprouts
½ Cup
Broccoli
½ Cup
Romaine
1 Cup
Vitamin K
550mcg
520mcg
210mcg
130mcg
100mcg
60mcg
Although levels of vitamin K go down
slightly with common cooking techniques,
it is a fairly stable nutrient. The vitamin K
found in oils reduces when it is exposed to
light so oils stored in dark or opaque glass
are good options for storage.
Although it may not be entirely necessary
to closely monitor your intake of vitamin K
because you can get enough from a diet
with a variety of foods, it is important to
keep in mind that vitamin K works with
other nutrients important to bone health
such as calcium, vitamin D and
magnesium. There have also been
instances where vitamin A and E can
compete for absorption with vitamin K
when mega-dosing is involved so it is
important to discuss your personal needs
with your healthcare provider.
Resources:
Eatrightontario.ca
Harvardhealth.com
Whfoods.com
Volu me
6│I ssue
7
│
May ,
2016
Did You Know?
Popcorn is a whole grain;
made up of three
components including
the germ, endosperm
and pericarp (hull).
Popcorn differs from
other types of corn in
that its hull has just the
right thickness to allow it
to burst open.
Each kernel contains a
small drop of water
stored inside a circle of
soft starch, which is
surrounded by the
kernel’s hard outer
surface. As the kernel
heats up, the water
begins to expand. At
about 212 degrees the
water turns into steam
and changes the starch
inside each kernel into a
superhot gelatinous
goop. At about 347
degrees the pressure
inside the grain will reach
135 pounds per square
inch before finally
bursting the hull open.
As it explodes, steam
inside the kernel is
released and the starch
inside the popcorn
becomes inflated, spills
out, cools immediately
and forms into the odd
shape we know and love.
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