You've definitely heard of vitamin K, right? But most people only know about vitamin K1. But did you know that there's another type called vitamin K2, which is incredibly important for our bodies, especially our heart and bones? Although we don't talk about it often, it's an essential nutrient for our health. So, today, let's talk about this secret nutrient.
Vitamin K1 and K2 - What is the difference between the two?
Simply put, vitamin K is a fat-soluble vitamin that is essential for our bodies. There are two main types of it.
- Vitamin K1 (phylloquinone): This is found in plant foods like leafy green vegetables, such as spinach and kale. The main function of vitamin K1 is to help with blood clotting . This means that it helps stop bleeding when you get a cut.
- Vitamin K2 ((menaquinone)): We get this mostly from animal foods (like milk, cheese, eggs, meat) and fermented foods . The good bacteria in our intestines can also make a small amount of vitamin K2. But it is not enough for our needs. Therefore, it is essential to get it from the foods we eat.
Most people get 90% of their diet from vitamin K1. But new research shows that vitamin K2 has many unique benefits in addition to K1.
Why is vitamin K2 so important for our body?
In addition to helping blood clot, vitamin K2 performs several other very important functions in our body.
For a healthy heart
This is one of the most amazing and important properties of vitamin K2. The mineral calcium in our body is essential for bones. But this calcium can sometimes be deposited in the walls of our blood vessels, that is, where blood flows. Think of it like limescale in water pipes. When calcium is deposited in the blood vessels in this way, they harden and lose their flexibility . This greatly increases the risk of developing serious diseases like heart disease and stroke.
This is where vitamin K2 comes in. Vitamin K2 acts like a traffic cop . It tells the calcium in your body, "Okay, you shouldn't go and deposit it in your blood vessels, you should go straight to your bones."
In this way, vitamin K2 helps keep blood vessels clean and flexible. Some studies have shown that for every 10 micrograms of vitamin K2 taken per day, the risk of dying from heart disease is reduced by 9%.
For a strong skeletal system
We all know that we need calcium to build our bones. But the calcium we get from food doesn't just go and stick to our bones. There are several proteins in our bodies that help with that. Vitamin K2 activates these proteins, like turning on a switch.
Simply put, calcium is like the cement that makes up our bones. But the 'gum' that helps that cement hold together is vitamin K2.
Research has found that getting enough vitamin K2 can increase bone density and reduce the risk of fractures as you age.
Does it have anti-cancer properties?
This is still being researched. However, some studies have shown that vitamin K2 may have some ability to control or stop the growth of cancer cells. It has shown some positive results, especially in the case of liver and prostate cancer . However, this is not yet confirmed, so further research is needed.
What foods are most rich in vitamin K2?
Most of us get enough vitamin K1 because we eat green vegetables and legumes. But we don't pay much attention to foods that contain vitamin K2. Here are some foods that are rich in vitamin K2.
| Food type | Description and Vitamin K2 Amount |
|---|---|
| Natto | This is a Japanese dish made from fermented soybeans. It has the highest amount of vitamin K2, with about 150 micrograms per tablespoon. |
| Eel | One of the best sources of K2 among fish, with about 63 micrograms per 100 grams. |
| Cheese | Cheeses like Munster (50 micrograms), Camembert (34 micrograms), Edam, and aged Gouda (32 micrograms) are particularly high in K2. However, cheeses are also high in saturated fats and calories , so it's important to eat in moderation. |
| Beef Liver | It is also rich in vitamin A, iron, and vitamin K2. There are more than 11 micrograms per 100 grams. |
| Chicken | It has 5-10 times more vitamin K2 than beef or pork, about 10 micrograms per 100 grams. |
| Butter | A tablespoon of butter contains about 2.1 micrograms. But it's also high in calories and fat, so use very sparingly. |
| Egg Yolk | An egg yolk can contain between 67-192 micrograms. This amount varies greatly depending on the diet of the hen. |
Should I take vitamin K supplements?
This is a very important question. In general, it is best to get the nutrients we need from a balanced diet. Vitamin K from food is better absorbed by the body.
Never start taking these types of vitamin supplements without talking to your doctor.
Especially if you are taking blood thinners like Warfarin, taking too much vitamin K can interfere with the effectiveness of those medications. Therefore, only your doctor can determine if you have a vitamin K deficiency and need a supplement.
Take-Home Message
- There are two main types of vitamin K. K1 (from plants) is important for blood clotting, and K2 (from animal and fermented foods) is especially important for the heart and bones.
- Vitamin K2 prevents calcium deposits in blood vessels and protects heart health.
- Vitamin K2 also helps strengthen bones by helping calcium bind to bones.
- You can get vitamin K2 from foods like cheese, egg yolks, chicken, and liver.
- Always remember to eat foods high in fat and calories, like cheese and butter, in moderation .
- Do not start any vitamin supplement without medical advice. It is safest to ask your doctor .
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න