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Why do we need Vitamin K?

Vitamin K benefits the body in many ways. Most importantly it aids our bodies in blood clotting and coagulation. Prothrombin is a protein that is produced from vitamin K and plays a major role in blood clotting. This means when we cut ourselves prothrombin prevents us from bleeding to death. So it is important that we consume enough foods that will give us plenty of vitamin K. Without it, prothrombin is lowered and the risk of excessive bleeding increases.

Another important benefit of vitamin K is that it promotes the calcification of bones and prevent calcification of blood vessels and kidneys. Therefore it may help to improve bone health and lower risk of osteoporosis. It may even prevent calcium build up in the arteries which is good for high blood pressure sufferers.

But rest assure, having a deficiency in this vitamin is rare for healthy people who eat a balanced diet. However, if your diet restricts the consumption of green vegetables this can inhibit the formation of vitamin K. On the other hand research has shown that there is no toxic side effects in adults who take it via supplement form.

Food Sources of Vitamin K

The main dietary sources are from green leafy vegetables. This would provide vitamin K1. Animal products and fermented foods provide vitamin K2. When we eat any leafy green we are ingesting vitamin K1. Bacteria in the large intestine converts K1 to the storage form vitamin K2 and stores it in the liver or fatty tissues.

Other green sources include broccoli, brussels sprouts, herbs, kale, lettuce, arugula etc. Basically anything that goes through photosynthesis. This list also includes white potatoes, carrots, pumpkin seeds, cranberries and cashews.

Risks to consider

Toxicity is rare and less likely to come from eating foods containing vitamin K. Keep in mind that taking any form of supplement can lead to toxicity. In particular any blood thinners, anticonvulsants or even weight loss drugs can negatively interact with the vitamin. The rule of thumb is to eat a balanced diet so that there is little room for deficiency.

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Avoid Wrinkles with Vitamin C

water soluble

Vitamin C plays several roles in the body. This water soluble is ascorbic acid. It’s main function is to support a healthy immune system, promote healthy gums, heal wounds and protects cells. This vitamin is not stored in the body in significant amounts because it dissolves in water and then excreted in urine. Did you know that our bodies have to rely on the foods we eat to have this vitamin in our bodies? Regular daily intake is required to avoid deficiency and interference with normal metabolic functions.

Did you know that a deficiency in this water soluble can lead to scurvy, which is a serious disease that weakens the connective tissues of the body? Although it is rare in adults it can affect the elderly and young children.

Vitamin C Facts

Dietary sources of vitamin C is extensive and includes fruits and vegetables, especially citrus fruits, green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, and strawberries. You can eat them raw or cooked. Avoid overcooking these dietary sources because the vitamin C content reduces by 50%. Steaming, blanching or eating them right away can help limit nutrient loss.

Studies show that vitamin C may in increase muscular strength, by reducing lactate blood levels, and sparing glycogen. There may also be performance benefits from increasing intake with increasing activity. Endurance athletes may need higher amounts of antioxidants for optimal performance.

More than two grams of the water soluble per day has several potential side effects, including headache, increased urination and nausea. Taking too much is megadosing and often occurs to prevent the common cold. As with all vitamins, taking more than the recommended levels for an extended period of time is risky.

If you are seeing wrinkles try eating one orange before bedtime as the citric acid will help plump collagen reducing wrinkles and fine lines on your face while you sleep!

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