The fat-soluble vitamin k is formed of 3 compounds i.e. k1 and K2 and k3.each and every nutrient have a different role to play. Although, the general conception is that vitamin k merely comes in the use of blood coagulation and the mineralization of the bones, the k2 counterpart has further benefits hidden in its kitty. It works like a helping-hand to the calcium, vitamin and other bone minerals.K2 are clinically known as menaquinone and it is obviously fat soluble in nature. What distinguishes K2 vitamin from k1 and k3 is its easy absorbent quality.k2 is crucial for the proper distribution of calcium all over the body. The bones need the maximum amount of osteocalcin calcium whereas the abundance of calcium in the arteries might block the blood circulation. Vitamin k2 probes into the matter and ticks of the unnecessary amount of calcium from the places where it is not required.
The next important function of K2 is to activate the k2-dependent proteins. As you know that cells are building blocks of the body and these cells are made of proteins, the activation process will boost the growth of these cells. Extensive studies on the other hand about the health benefits of K2 are on in full swing. A recent study has shown that vitamin k2 has brought a significant improvement in the condition of rheumatoid arthritis.
Vitamin K2 caters to the normal production of ATP in the body.ATP is the storehouse of energy in the body. Due to this quality, some physicians agree upon the fact that this vitamin might bring positive results to the patients of Parkinson’s disease that is a nervous system disorder by smoothing the transfer process of electrons in Drosophila mitochondria.
Further researches have even gone to claim the potential anti-cancer properties of vitamin k2.the relation between nutrition with caner is very deep. Taking dietary supplements of K2 in high amount might reduce the risk of prostate cancer in the women after the age of 45.
Foods that contain vitamin K2
Vitamin K2 is a micro nutrient. To keep up with the vitamin requirement of the health, you will need an extremely tiny dose on regular basis.k2 is found naturally in animal products. It is because animals are capable of synthesizing vitamin k2 from vitamin k1.the organ meats especially are tremendously rich is vitamin k2.liver meal perhaps is the best source of K2 dietary supplement. Among the meats, chicken, lamb, ham, beef are also full of K2 elements. Eating egg yolks will also provide your body with high volumes of this nutrient.
Through the process of fermentation, vegetarian foods can be fortified with vitamin k2.it is because of the bacteria used in fermenting.MK-7 or menaquinone 7 is found in fermented food substances. This is why cheese of any type whether goat cheese or parmesan,gouda,butter,tofu,natto are fine sources of k2.being fermented, it stays in the body for a long span of time with the addition of taste.
K2 vitamin deficiency causes and symptoms
Most people who lack necessary amount of vitamin k2 in their body primarily lack vitamin D as well. Both these vitamins act together for the better health of the bones. Taking gigantic doses of vitamin D with subsequent consumption of K2 will cause more harm than good. Unwell economic conditions are a passive factor leading to K2 deficiency. As discussed earlier, animal proteins are the best sources of K2, not being able to afford meat, dairy products will disturb the synthesis of vitamin K1.the derivation of K2 vitamin depends on the synthesis of k1.
The reason behind deficiency of K2 in the newborn is lies in the failure of providing the pregnant mother with an enriched diet. Having a K2 fortified diet in the third trimester is of grave importance.
Symptoms
- Studies have implied there are possible chances that Coronary heart disease in women at their postmenopausal phase can be induced from K2 vitamin deficiency. The improper calcification in the body is blocked by this vitamin. If you don’t consume the required amount of K2, the arteries might get blocked by the calcium. This blockage may result in heart attacks and strokes.
- With the supplement of vitamin D, the formation of osteocalcin for the bones is complete. Without K2, the bones will start losing its density and pores will start to appear. This severe condition is termed as osteoporosis in medical science.
- K2 vitamin dependent proteins get activated when it comes in the contact of k2.lack of it will interrupt the growth of the cells. This will increase the chances of cancer. In the infants, weak teeth, bleeding gums and weak bones are the major symptoms of vitamin k2 insufficiency
Vitamin K-2 plays an important role in blood clotting and wound healing. It also contributes to minimizing the risk of cardiovascular damage. Foods which are rich in vitamin K-2 are as follows:
Vegetables rich in vitamin K-2
Kale
These dark leafy green vegetables contain vitamin K-2. Half a cup cooked kale provides 531 mcg of this vitamin that improves the overall health.
Lettuce
Enough quantity of vitamin K-2 helps to meet the recommended requirement of this vitamin. Apart from this vitamin, lettuce also contains calcium, potassium, folate, and vitamin C that keep your health.
Turnips
This vegetable is loaded with vitamin K-2 that improves the immunity of the body. It is rich in other vitamins like Vitamin A, C, E, folate as well as minerals like magnesium, calcium, copper. Omega-3 fatty acids are also present in it.
Spinach
This is another important green vegetable that provides you enough vitamin K-2. 1 cup of spinach offers 145 mcg of vitamin K-2. It is also rich in other nutrients like vitamin A, calcium.
Brussels sprouts
Brussels sprouts are a high source of fiber, vitamin K-2, and antioxidants. They also reduce the possible risks of cancer and control blood sugar. Half a cup cooked sprouts offer 109 mcg of vitamin K-2.
Fruits loaded with vitamin K-2
Kiwi
These small fruits are packed with plenty of nutrients like vitamin K-2, Vitamin, potassium, and folate. They also contain antioxidants that are a rich source of fiber. 1 fruit provides 28 mcg of vitamin K-2.
Avocado
This fruit is excellent source of magnesium, potassium, omega-3 fatty acids. A medium avocado provides 21 mcg of vitamin K-2.
Blueberries
These fruits also provide vitamin K-2. Blueberries are also a source of magnesium, potassium.
Foods rich in Vitamin K-2
Grass-fed Meat
Eating grass-fed meat regularly is an effective way to get 4.5mcg per 100g of K2. Additionally, it tastes much better and contains higher amounts of Omega-3 than grain-fed meat.
Salmon
Eating such a fish can provide a good amount of vitamin K-2. The polyunsaturated fatty acids in salmon improve serum cholesterol that indicates cardiovascular disease risk.
Duck Breast
It is another delicious and nutritious source of vitamin K-2. 3 ounces of duck breasts offers 6.6 mcg of K-2.
Bacon
It is a rich source of bacon that many prefer to include in their diet chart. 100 grams of bacon provide 35 mcg of vitamin K-2.
Whole milk
It is a great source of vitamin E. 1 cup of whole milk provides 3.2 mcg of vitamin K-2.
Faqs on vitamin-k2
Where does vitamin K-2 produced in the body?
Vitamin K-2 is synthesized in gastrointestinal tracts. K-2 gets absorbed and delivered to blood vessel walls, tissues, and bones without the liver.
What is the recommended dosage of vitamin K-2?
For a child, the recommended dosage is 60 µg/day. An adult male needs 120 µg/day while an adult woman needs 90 µg/day.
Is too much vitamin K-2 harmful?
If any person suffers from kidney problems, then too much vitamin K-2 intake can be injurious. High dosages of this vitamin may hamper clotting problems in these people.
