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All you need to know about Vitamin K

Vitamin-k-foods

Most of us are aware of Vitamin A, B, C, D and E. But do you know there is Vitamin K as well?  Yes there is Vitamin K which is an essential vitamin for our body.

Vitamin K is a fat soluble Vitamin is founded by Henrick Dam in 1934. It is also referred as antihemorrhagic factor or coagulation vitamin which has been derived from the Danish word Koagulations.

It is available in two forms

Vitamin K1, also known as phylloquinone, phytomenadione, or phytonadione. It is largely found in green leafy vegetables.

Vitamin K2 is known as menaquinones and is mainly found in the bacteria of colon (Large intestine).

FUNCTIONS

  1. It helps in maintaining bone matrix (bone mineralization)
  2. It helps in cellular growth
  3. It acts as a co factor for enzyme that validates protein to bind calcium
  4. It is important for normal clotting of blood
  5. It helps in synthesis of protein in plasma, bone and kidney
  6. It reduces the risk of cardio vascular diseases
  7. It lowers down the risk of type 2 diabetes
  8. It helps in the maintaining the bone health
  9. Ministry of Japan used it in treating osteoporosis
  10. It lowers the risk of liver cancer
  11. It diminishes the risk of non-Hodgkin lymphoma
  12. It is used in treatment of Alzheimer’s disease
  13. It’s antidote treatment of poisoning byrodenticide

Daily Dietary Recommendations

Infants

  • 0-6 months: 2 mcg
  • 6-12 months: 2.5 mcg

Toddlers 

  • 1-3 years: 30 mcg
  • 4-8 years: 55 mcg
  • 9-12 years: 60 mcg 

Teenagers

  • 13 years: 60 mcg
  • 14-18 years: 75 mcg

Adults

  • 19+ years, Female: 90 mcg
  • 19+ years, Male: 120 mcg

Pregnacy and lactation

  • Pregnant or lactating women, 14-18 years: 75 mcg
  • Pregnant or lactating women, 19+ years: 90 mcg 

Food sources for K1

Spinach, alfalfa, cabbage, kale, mustard leaves, collard greens, lettuce, Brussels greens, turnip greens, broccoli, parsley

Food sources for K2

Egg yolk, egg white, chicken, cheddar cheese, salmon, goose liver, bacon

Necessary as supplements for

1.   It is rare in adults but common in new born

2.   People suffering from

a.  Crohn’s disease

b.   Celiac disease

c.   Malnutrition

d.  Gall bladder diseases

e.  Cystic fibrosis

f.   Burn patients

g.  On hemodialysis

3.   People who are alcoholic.

4.   People on thinners

a.  Warfarin (Coumadin)

5.  People on drug (antibiotics) that interferes with vitamin K metabolism

a.   Cefamandole (Mandol)

b.  Cefoperazone (Cefobid)

c.  Cefmetazole (Zefazone)

d.  Cefotetan (Cefotan)

6. People on anticonvulsants

a. Phenytoin (Dilantin)

7. People on cholesterol lowering medications

a. Cholestyramine (Questran)

b. Colestipol (Colestid)

c. Colsevelam (Welchol)

Deficiencies & Toxicity

The deficiency of Vitamin K results in hemorrhage and lowering of blood clotting process. Whereas, steatorrhea may occur in the case of Vitamin K toxicity, though very rare.

Understanding the importance of Vitamin K in maintaining bone health, supporting blood clotting, and reducing the risk of various diseases is crucial for overall wellness. Incorporate Vitamin K-rich foods into your diet and consult with certified expert by subscribing to GOQii’s Personalised Health Coaching here, to ensure optimal levels of this essential nutrient.

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Cherry and its 10 Health Benefits

Cherries-health-benefits

Cherries are native to Eastern Europe and Asia Minor regions. They belong to the “drupe” family of fruits such as plumps, peaches, apricots etc. The two varieties of cherries that are popular are Sweet-Cherry and Tart-Cherry. Cherries are drupe fruits with a central “stony-hard” seed surrounded by fleshy edible pulp.

Who does not like Cherries? Most like it for its taste. But, cherries are not only all about for its sweet taste but, they are one of those fruits which is low in calorie but, rich in phytonutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness. Tart Cherries are a hit among athletes and sports persons.

A study in the Journal of the International Society of Sports Nutrition, found that runners who downed 24 ounces of tart cherry juice for 7 days leading up to a race noted significantly lower amounts of muscle pain and a faster recovery.

Let’s look at some of these benefits in detail:

  1. Skin food: It contains antioxidants like Anthocyanins, Cyanidin, Quercetin help in reducing the free radicals from the body making skin glow and young.
  1. Anti-cancerous: It is enriched with fiber, vitamin C (ascorbic acid), carotenoids, Anthocyanins this play a vital role in preventing a cancer.
  1. Reduces Inflammation: Presence of phytochemicals reduces the inflammatory enzymes action giving relief from the pain of Arthritis.
  1. Reduce muscle pain: Cherries give relief from the muscle inflammation and soreness that on the other hand, lowers the muscle pain.
  1. Heart food: Presence of Phytosterols & Anthocynanins reduces bad cholesterol levels & regulates PPAR. It raises the regulation of genes responsible for fat and glucose metabolism; which in turn lowers the risk of heart stroke.  Also, it is enriched with potassium that regulates the heart rate which controls the blood pressure/hypertension.
  1. Best for diabetes: It is furnished with Anthocyanins, lowers the insulin resistance& raises the tolerance for glucose (glucose tolerance). Cherries have low glycemic index of 22-25 ranging on the variety of it.
  1. Reduces the risk of Gout: Eating cherries may lower the levels of uric acid, nitric oxide, CRP levels that reduces the forming of uric acid crystals which prevents from swelling and stiffening of knees, thereof lowering the risk of Gout.
  1. Boost sleep: The tart of cherries a type of antioxidant that binds free radicals named Melatonin, inhibits the inflammation & oxidative stress. This not only helps in improving sleeping hours and the quality of sleep, but also has its positive effect on the people having disturbed pattern of sleep.
  1. Reduces fat: Cherries help in the decreasing the tummy/belly fat.
  1. Prevents Alzheimer’s: Cherries are rich in Flavonoids and Procyanidin, which protects neurons (neuronal cells) that inhibits oxidative stress and dementia. Thus, protects from Alzheimer.

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