Do you get enough vitamin K? Any idea which foods contain vitamin K? What about vitamin K and aging?
It is estimated that the majority of adults get below the recommended level of vitamin K in their diet. Most vitamin supplements do not contain any form of vitamin K, or if they do it often very low, so even those taking vitamin supplements could not be getting enough vitamin K.
What is vitamin K?
Vitamin K is a group of fat soluble compounds; vitamin K1 (phylloquinone, phytonadione) and K2 (menaquinone, menatetrenone) are natural and there are three more that are synthesized K3, K4 and K5. K1 is found in some foods and K2 is made by some bacteria in the gut. For this reason unless taking broad spectrum antibiotics or with intestinal problems that interfere with absorption, you unlikely to be very deficient in vitamin K.
However, what are the effects of being a bit low in vitamin K?
It has been suggested that low levels of vitamin K may cause responses in the body that accelerate aging. A commentary about an article suggests that low levels of vitamin K (and some other nutrients) may cause an increase in age-related diseases such as osteoporosis and calcification of arteries (hardening of the arteries), and perhaps even cancer.
The article also suggests that the recommended vitamin K level may not be high enough. The level was set by analysis of clotting of blood since vitamin K is required for blood to clot. However, there are several other important functions of vitamin K that do not involve clotting. As examples bone formation and maintenance of the nervous system.
Which foods have vitamin K? Dark green foods, such as parsley, kale, chard and broccoli have the highest levels. Somewhat lower levels are found in lettuce, and soybean and canola oils.
To reduce your risk of an increased rate of developing age-related diseases such as osteoporosis and atherosclerosis make sure you consume enough vitamin K. Have a salad with broccoli and a dressing made from soybean or canola with dinner tonight.
photo credit: quinn.anya
