The Latest Research
New research reveals that Vitamin K is a super nutrient! We’ve known since studies done way back in 1935 that it’s important for blood clotting and strengthening bones, but the latest study finds that those with the highest intake of food-based vitamin K lived longer!
That’s right! The study appears in a recent issue of “The Journal of Nutrition” and found that people who increased their intake of vitamin K had significantly lower risks of heart disease, cancer and many other illnesses.
Over 7000 people were tracked over 5 years and those with the highest intake of vitamin K were a whopping 46% less likely to die of cancer or heart disease and 36% less likely to die of any other illness!
Food Sources Are the Best!
So what’s the best way to get more vitamin K? Greens! Greens! Greens! Leafy greens, cruciferous veggies (broccoli, Brussels sprouts, and cauliflower to name a few) and seaweed are particularly high in K. A few fruits such as kiwi and green apple have K as well but not in such high amounts as to effect someone on blood thinners – talk to your doctor about getting a good dose of K without effecting your blood thinning medications. Dairy, poultry and fermented soybean products also have some K.
Although vitamin K deficiency is rare (inability of the blood to clot) many of us are not getting sufficient amounts to reap its other benefits such as reduced risk of heart disease. Recent research by Tufts University found that higher intake of vitamin K caused all biomarkers for inflammation to fall.
Inflammation is strongly associated with heart disease, arthritis, diabetes and Alzheimer’s.
Research into the heart benefits of K are ongoing as is research into its bone strengthening bennies. A recent study from Japan found that incidents of bone fracture were far less in regions where foods were consumed with high vitamin K content.
Interestingly, the most recent issue of the Tufts Health & Nutrition Letter recommends more food intake of K-rich produce rather than vitamin K supplements.
So start adding more K-rich foods to your juice and smoothie recipes! Click the links above for delicious recipes!