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Vitamin K

July 11, 2020 by Teri Sprouse

Chard

Lately, I have been reading a lot about Vitamin K.  When I think back to my childhood, this is not a vitamin I heard much about.  However, this vitamin has important benefits for everyone’s health.  The USDA recommends women get 90 mcg per day and men get 120 mcg a day with older adults possibly needing more due to their decreased ability to absorb nutrients from food.  Vitamin K is a fat-soluble vitamin, so you must eat fat at the same time to improve absorption.

Vitamin K prevents calcium build up along the artery walls, improving blood flow and heart health.

The body needs Vitamin K to produce prothrombin, a protein and blood clotting agent that helps your body’s blood clot after injury.  Those taking blood thinning medications for health reasons should not take Vitamin K without first talking to their doctor.

Studies suggests that Vitamin K is important for bone health, reducing the risk of fractures by increasing bone density.

New research has shown a connection between Vitamin K levels and episodic memory in older adults.  Episodic memory is a type of long-term memory that involves conscious recollection of past experiences combined with their perspective in terms of time, place, and associated emotions.

 You can take supplements for Vitamin K but consuming it from food sources is the most effective way to maintain adequate levels.  Vitamin k is abundant in kale, chard, and other leafy greens.  It can also be found in meat, dairy and grapes.

Photo from flickr.

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