Enhanced consumption of vitamin K decreases the likelihood of heart and vascular issues.
Vitamin K, a comparatively recently discovered essential nutrient, plays a significant role in maintaining health, particularly heart health. Despite its relatively late discovery in the 1920s and 1930s, and compared to other vitamins in the "vitamin alphabet," it is not frequently discussed.
However, a deficiency in this vitamin is rare but can pose serious risks. Vitamin K is necessary for the production of prothrombin, a protein that facilitates blood clotting. Without sufficient prothrombin, even minor injuries could lead to life-threatening bleeding. Moreover, vitamin K activates proteins vital for bone growth and development.
A recent study has highlighted yet another critical function of this underappreciated vitamin. The study suggests that as we age, supplementing with vitamin K can help reduce calcium deposits in the arteries, a condition that can lead to hardening of the arteries and heart problems.
There are two types of vitamin K commonly found in human diets: K1 and K2. Plants produce vitamin K1, and increasing consumption of foods like broccoli, spinach, kale, and Brussels sprouts will increase vitamin K1 intake. On the other hand, vitamin K2 comes in various subtypes, most of which are found in animal products such as pork, egg yolks, cheeses, butter, and chicken. Two subtypes of K2 are found in fermented foods, especially natto, a popular Japanese dish made from fermented soybeans.
Research has shown that by age 70, Nitric Oxide production can decline by up to 75 percent. However, maintaining healthy N-O levels isn't as straightforward as taking a nitric oxide pill. The body requires specific nutrients to produce N-O naturally. This need underlines the importance of various essential vitamins and minerals like vitamin K.
This study, conducted by a team of Australian and Danish researchers, focused on the role of vitamin K in promoting heart health. They analyzed data from over 50,000 people over a 23-year period associated with the Danish Diet, Cancer, and Health study. Their objective was to ascertain whether individuals who consumed more vitamin K-rich foods had a lower risk of cardiovascular disease caused by plaque buildup in the arteries.
The researchers discovered that people with the highest intakes of vitamin K1 were 21% less likely to be hospitalized with cardiovascular disease related to hardening of the arteries. The risk of being hospitalized for similar reasons was 14% lower for those with the highest intakes of vitamin K2. Intriguingly, if an individual chooses to load their plate with foods rich in both forms of vitamin K, it's possible to see a combined reduction of 34% in conditions affecting the heart or blood vessels.
The recommended daily intake of vitamin K is 90 micrograms (mcg) for women and 120 mcg for men. Dr. Nicola Bondonno, a senior researcher on the study, indicates that current dietary guidelines mainly focus on ensuring the blood coagulates properly. However, she points out that there is growing evidence suggesting that intakes of vitamin K above the current guidelines can provide additional protection against the development of atherosclerosis.
In summary, a balanced diet that includes vitamin K-rich foods can play a significant role in maintaining heart health as we age. Foods rich in vitamin K1 include kale, collard greens, spinach, and Brussels sprouts, while animal products like chicken, egg yolks, butter, pork, hard cheeses, and beef liver, as well as fermented foods like natto, provide vitamin K2. This research underscores the importance of consuming a varied and balanced diet to support overall well-being and particularly heart health.
Sources:1. Growing evidence of vitamin K benefits for heart health - Eureka Alert2. Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study - Journal of the American Heart Association3. Vitamin K: The vitamin with a split personality - Easy Health Options4. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women. A double-blind randomized clinical trial - Thrombosis and Haemostasis
- The study on vitamin K's roles in health and wellness emphasizes its significant impact on heart health, particularly in reducing the risk of heart disease due to hardening of the arteries.
- Adequate intake of vitamin K, crucial for cardiovascular health, can be achieved through a balanced diet that incorporates both vitamin K1 (found in plants like spinach, kale, and Brussels sprouts) and K2 (found in animal products and fermented foods like natto).
- In the sphere of science, medical-conditions like atherosclerosis can potentially be mitigated by maintaining an appropriate intake of vitamin K, as suggested by research on heart health and nutrition.
- Consuming healthy diets rich in important nutrients like vitamin K can contribute to overall fitness and exercise performance and play a significant role in maintaining cardiovascular health.
