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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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Empowering Lives on World Kidney Day: A Global Call for Equitable Kidney Care

Priya and Maya, two sisters deeply connected by laughter and shared experiences, lived together in the bustling suburbs of Mumbai. Priya was battling kidney failure, her life entwined with the rhythm of dialysis machines. Despite her fading hope, she hoped for a transplant to restore her vitality.

Maya, observing her sister’s suffering, decided to offer her kidney if she was a match. This act of courage led them through anxious days of tests until they received the news: Maya was a compatible donor.

The surgery that followed was a testament to their bond, as Maya’s kidney was successfully transplanted into Priya. The sisters recovered, their lives enriched by this profound act of love and sacrifice. They returned to their daily routines, their bond now encompassing the shared beat of a single kidney.

Their story, resounding with the spirit of World Kidney Day 2024, illuminates the transformative power of organ donation—a gift that transcends the physical to touch the essence of human connection.

March 14, 2024, marks a significant milestone as the world unites under the banner of World Kidney Day. This year’s theme, “Kidney Health for All – Advancing Equitable Access to Care and Optimal Medication Practice,” champions a universal crusade against disparities in kidney care. It’s a clarion call for collective action, aiming to bridge the gap and ensure comprehensive access to preventative measures and treatments for kidney disease, irrespective of geographical or socio-economic barriers.

The Unsung Heroes: Our Kidneys

Our kidneys, the vigilant custodians of our health, perform crucial roles that extend far beyond waste elimination. These remarkable organs regulate blood pressure, produce vital hormones, and maintain our body’s electrolyte balance. World Kidney Day 2024 serves as a reminder of our kidneys’ indispensable role in our well-being, emphasizing the importance of safeguarding these vital organs through proactive health practices and education.

Bridging the Healthcare Divide: A Journey Towards Kidney Health for All

In India, a nation marked by its rich tapestry of cultures and histories, the challenge of kidney health emerges as a critical concern. The “Kidney Health for All” campaign illuminates the stark disparities that punctuate the landscape of kidney care in the country. Despite the strides made in medical technology and treatment methods, a significant portion of India’s population confronts kidney diseases from the shadows, encumbered by the lack of access to essential diagnostics, treatments, and the financial resources necessary for managing their conditions.

Access and Education

In the quest for optimal kidney health management, the role of appropriate medication cannot be overstated. Medications are pivotal in decelerating the progression of kidney diseases and enhancing the quality of life for those affected. However, in India, the path to optimal medication practice is fraught with obstacles—chief among them being the disparities in access and education. There is a pressing need for improvements in prescription practices and patient education, emphasizing the imperative of policies that bolster medication affordability and accessibility for all citizens.

World Kidney Day 2024 serves as a beacon, highlighting the urgent requirement for a comprehensive approach that addresses these disparities head-on. It advocates for an inclusive healthcare system where every individual, regardless of their socio-economic status or geographical location, has access to the screenings, treatments, and support essential in combating kidney disease.

A Unified Effort for Kidney Health in India

The call for awareness, education, and advocacy grows louder on World Kidney Day 2020. It is a clarion call here to the healthcare professionals, policymakers, patients, and the public—to unite in a shared mission to champion kidney health equity. This is an opportune moment to enrich our collective understanding of the challenges besetting kidney health in India and to actively participate in the global movement advocating for equitable kidney care.

From policy advocacy aimed at eliminating barriers to kidney care to supporting research that pioneers new treatment modalities, every action contributes to sculpting a future where kidney health is prioritized, and equitable care is a reality for everyone. It underscores the collective responsibility we hold to foster an environment where the advancements in kidney health are accessible to all, bridging the healthcare divide that has long affected the Indian populace.

As we mark World Kidney Day 2024, let us rally together to advance kidney health for all in India. Inspired by the global theme, our focus remains steadfast on ensuring that every Indian has access to the care and knowledge needed to combat kidney disease. In embracing the pillars of awareness, education, and advocacy, we pave the way for a future where disparities in kidney care are a thing of the past, and optimal kidney health is within the reach of every individual across the nation.

Inspired by stories like Priya and Maya’s, we are reminded of the life-altering impact of organ donation and the collective responsibility to advance kidney health globally. Let us stand together to champion kidney health for all, fostering a world where health equity is not just an aspiration but a reality.

#BeTheForce

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All about Wheat Grass and its benefits

wheatgrass

In the ancient days in India plants were used as a medicine to cure health issues. Later allopathy was invented and it made life simpler. During my days of college, I came across this magical grass called ‘Wheatgrass’ and it’s amazing benefits to our health.

Wheat grass itself cannot be eaten as it is hard to digest. Interestingly, it can be grown indoors and outdoors by putting wheat seeds in water and then harvesting the leaves; which also occupies less space. It is available in various forms such as juice outside parks, powders and in capsule form. But, the ideal way to have it is in the fresh juice form to get enough nutrients. Wheatgrass is used as a concentrated source of nutrients in powder and capsules.

Wheatgrass is a good source of potassium, dietary fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Zinc, Copper, Manganese and Selenium, and has negligible amount of proteins.

Wheatgrass is generally considered safe. A word of caution as it may cause nausea, headaches, swelling to your throat due to the bacteria present in it (due to contamination) as it is grown in soil or water.

 Benefits :

  1. It is rich in chlorophyll (similar to haemoglobin) and iron which increases blood cell count.
  2. Lowers blood pressure by dilating the blood pathways.
  3. Wheat grass juice has alkaline minerals which reduces acidity also gastrointestinal tract problems.
  4. It detoxifies liver and the bloodstream.
  5. It has powerful ability to fight against tumors.
  6. If applied externally on the skin which eliminate itching immediately.
  7. It prevents hair from greying.
  8. It helps in stabilising blood sugar levels.
  9. Drinking wheat grass juice will help in clearing sinuses by breaking up the mucus.
  10. It helps in increasing immunity.

We trust this exploration into the wonders of wheatgrass has sparked your curiosity about incorporating this nutritional gem into your daily routine. Are you already a wheatgrass enthusiast, or are you inspired to give it a try? Share your thoughts and experiences in the comments below. For further insights into holistic health and nutrition, check out Healthy Reads. If you’re seeking personalised guidance, connect with our certified experts through GOQii’s Personalised Health Coaching here. Embrace the goodness of wheatgrass and embark on a journey to enhanced well-being!

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Beyond Counting: Unraveling the Real Story Behind Calories

timthumb

CALORIE- a term that haunts many of us …And Counting Calories was one such thing that drove me crazy in the last 2 years. Somehow I always felt and many of you will agree, that, all the tasty and delicious food of the world has tons of calories, whereas the ones which we don’t find tasty, has fewer..

Two years back when I started my weight loss journey, my greatest difficulty was keeping a count of calories all the time. But then, it seemed to be the only option to lose weight. I was told that my calorie intake should be between 1200 cal- 1500 cal. Left with no choice, I did that for quite some time. Opting for low calorie food, staying hungry, doing cardio but sadly, the result was minor weight loss with pain in my knees, low energy levels and pale skin.

I was unable to understand the reason for so many health problems.  I was eating a healthy low cal diet (which seemed to be healthy then), was doing 45 min of cardio followed by strength training. Hence, I started reading about calories and weight loss. But, all my reading led to more confusion and I finally decided to do a course in nutrition. And that is when my understanding about being fit and healthy started to evolve. My studies made me identify  the areas where I was lacking. I was so conscious of calories but was not paying any attention to food and its quality.

Calorie is just a unit of measurement for energy content. It tells us how much energy we get by burning the food. And I realized that I should keep the definition of it as it is in my mind, and not make it  the focal point of my fitness journey. Carbohydrates contain between 3 and 4 kcal per gram; proteins are about the same; fats contain approximately 9 kcal per gram. I was of the mindset that for weight loss to happen, I have to decrease the intake of calories and increase the output by staying physically active. But, things are not as simple as they appear.  There is much more needed for correct weight loss to happen and to have a lean and fit body. And that much more is NUTRITION. From where these calories are coming is something that matters the most. For example – if a person consumes 1200 calories from processed food and the other consumes 1200 calories from  balanced diet which has carbs, proteins , fats and fiber … which one do you think will experience weight gain ? The answer is known to all of us- obviously the one consuming  calories from  processed food. So yes, 1200 calories matters but, what matters the most is- what these calories do in and to our bodies and from where these calories are coming i.e. the quality of the food. Eating fewer and fewer calories does not result in better weight loss. When our body senses an energy deficit, it slows its metabolism by reducing the output of important hormones.

 I have stopped counting calories now.  My eating pattern has totally changed. My focus is in making my every meal more nutritious and balanced with the right combination of carbohydrates , fats , proteins and fiber..  I have been focusing on what my body tells me. I eat if I feel hungry because my body needs food then. I still want to look a certain way. I want to be healthy, lean and fit. But, at the same time, I do not want to harm myself in any way by not taking care of the nutrition part of food. I am confident about myself now, I know the weight loss is going to be slow but that does not matter to me anymore.  Weight is just a number and no weighing scale can judge or tell me my fitness in terms of numbers.  It’s me who can feel it. I know that what I am eating now is certainly having more number of calories  than earlier but now, these calories are coming from the food that my body needs.

Thanks to my diet, I feel energetic throughout the day, my stamina for running has improved. I don’t feel any joint pain and I am sure I will soon be running a marathon, (something that I have always wanted to do)

The journey from calorie counting to nutrition-focused eating is a transformative one. Discovering the true significance of food quality over mere numbers has reshaped the approach to fitness for many. As we celebrate the realization that health is not just about counting calories but nourishing our bodies, let’s embrace a holistic understanding of nutrition for a sustainable and vibrant life. Share your own journey in the comments below and inspire others on their path to well-being. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]