Vitamin K- Nutrition Workshop
Vitamin K is a great source of nutrient, which promotes proper blood clotting and it, also prevent bleeding. Vitamin K is a group of vitamins found in various food sources. It is fat-soluble and is required by the body for the formation of specific blood-clotting proteins. It is also required for managing the structures of calcium in tissues and bones.
Vitamin K functions as a cofactor in the modification of these proteins by the gamma-glutamyl carboxylase enzyme. This modification process allows the proteins to bind calcium ions – which they cannot do by themselves.
There are two natural forms of vitamin K. Vitamin K1 is known as phylloquinone, and is commonly found in plants (particularly leafy green vegetables). It is expressly associated with photosynthesis in plants, and functional in animals for the production of blood-clotting proteins.
Vitamin K1 is usually converted to and stored as vitamin K2 in the body of animals. Vitamin K2 is known as menaquinone, and is naturally found in fermented foods and animal products.
Health Benefits of Vitamin K
Vitamin K is usually absorbed and converted in the large intestine and stored in the liver and fatty tissues. Some confirmed health benefits of Vitamin K include the following.
- Blood Clotting
Vitamin K is required for the body’s production of prothrombin, which is an essential substance for the formation of blood clot. And although vitamin K deficiencies are rare, consuming insufficient amounts can often result in longer clotting time which can lead to excessive blood loss in the event of a wound.
- Bone Health and Metabolism
From several studies on Vitamin K, it has been discovered that osteoporosis can be associated with its low intake. These studies have also shown that vitamin K aids the development of strong bones. It also improves bone strength by increasing bone density and also eliminating the risk of bone fractures.
- Cardiac Wellbeing
Vitamin K has also been found to tackle mineralization, and hence enhance heart functions (pumping blood around the body).
Mineralization is the process whereby minerals accumulate in the arteries, and sometimes hampers the easy flow of blood around the body. Mineralization is mostly associated with advancement in age, and is a precursor to many heart diseases. Studies also have it that vitamin K can be traced to reducing the risks of stroke.
-Improves Memory Retention
Vitamin K has been discovered to enhance cognitive functions – especially in seniors.
In a particular study carried out on older adults, it was found that those with higher levels of Vitamin K in their blood exhibited the highest cognitive performances.
- Foods that Contain Vitamin K
Vitamin K is readily accessible in foods. Its deficiencies are very rare, but taking below your body’s requirement can take a toll on your health in the long run. In essence, having inadequate blood vitamin K levels can expose you to the risk of a heart disease, impair your bone functions, and also lead to unnecessary bleeding.
Vitamin K can be obtained from the list of foods below. And incorporating these foods into your diet can enhance your blood vitamin K levels.
There’s no healthier way – after veggies of course – to obtain vitamin K than eating pickles. Pickles are entirely free of calories and contain just enough vitamin K to meet the body’s daily value of the vitamin.
Isn’t it pleasant that while you’re have a nutty treat, you’re also meeting your body’s daily vitamin K requirement? Besides being a great source of potassium, cashews also contain up to 10.7% of the recommended vitamin K DV per 30g serving.
Minced beef contains about the smallest amounts of vitamin K (2.2% of daily value per 3 oz. serving). But it’s goodnews to know that your body gets more than enough of the vitamin with every spoon of meatballs and kale pesto you have?
With the exceptions of meat and dairy products, natto is about the greatest natural source of vitamin K. Besides having natural probiotics, every 3 ounces of this fermented food also contains up to 850mcg of vitamin K.
In addition to the high levels of folic acid and vitamin B your body gets from goose liver, you also get up to 106mcg of vitamin K per 3 ounce.
Red Chili Powder
It is generally believed that pepper and chili have little or no nutritional value. But research has it that chili does not only contain vitamins C and E, but also up to 106mcg of vitamin K per 3-ounce serving.
For every spread of butter goodness on your toast, you’re getting sufficient vitamin K for your bodily needs. For every 100g of butter, there’s a nutritional value of up to 18% of the body’s daily requirement of vitamin K.
As long as dairy products are concerned, hard cheese has about the highest vitamin K content. For every 3 oz. of hard cheese, the body gets up to 72% of the recommended daily intake of the vitamin.
Yes! You got it right. That barbecue you have with your family on weekends and thanksgiving is filling you all with more than enough vitamin K. Every 3 ounces of chicken serving you consume gives you over 17% of your daily requirement.
Plant-Based Foods Containing the Most Vitamin K
Kale has the highest Vitamin K content – a single cup of cooked kale can provide 443% of a person’s Vitamin K daily value. This leafy veggie is packed with loads of other vitamins, and can be consumed in soups and a host of other dishes.
Spinach is widely known for health benefits such as cancer and heart disease prevention. It is also a good source of vitamin K, providing up to 1027 mcg of the vitamin per cup.
This more delicious version of spinach contains an incredible amount of vitamin K, but is a highly neglected veggie alternative for dishes. It also contains vitamin A and other essential nutrients.
Broccoli is also another vegetable with a high content of vitamins and minerals. It also contains enough vitamin K per serving to ensure your blood clots properly.
By sautéing or steaming this native Southern dish, you’re extracting for yourself sufficient Vitamin K to meet your daily dose of the vitamin.
Kids may not like this vegetable, but that doesn’t take away its 300mcg vitamin K content from every serving. It has low calorific values and can be combined with different dishes for a delicious result.
Soybeans and soy oil are not only rich in protein, they are also excellent source of Vitamin K.
How to Cook Vitamin K
Vitamin K is fat-soluble, and is quite stable at temperatures slightly above room temperature. However, cooking may result in a change of its content, but this depends largely on the type of food being cooked.
Whatever the food source of vitamin K may be, it is safer and healthier to prepare them by methods that expose the vitamin to less destructive preparations so it doesn’t lose its value.
When you’re looking for the best organic cookware for processing food sources of vitamin K, the 316 Surgical Steel Cookware is your best bet. It spares you the heartache of destroying your vitamin K and leaving you with chaff.
It is highly resistant to enzyme and chemical food actions, and does not require water, oil, grease or fat for cooking – especially plant-based foods.
It is the healthiest stainless steel cookware with a limited life warranty, which does not also expose you to the health hazards of ingesting cookware materials. This cookware also beats all 316 Raffle competition as it can process foods at temperatures below 86 degrees – above which most food nutrients are usually destroyed. So you can be assured that you don’t lose your vitamin K during a cooking process.
The general features of the 316 surgical steel cookware include:
• Cooks food without boiling, frying or steaming.
• Processes foods at temperatures below 86 degrees.
• Retains flavor and nutrients in foods.
• Does not undergo oxidation and corrosion with use.
• Limited Lifetime warranty
• Prevents the development of dietary health conditions.
Read more on how Vitamin K could help fight coronavirus.
Daniel Boffey in Brussels - The Guardian 5 June 2020
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