Tag Archives: nutrition

Unclotting Vitamin K

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January 30, 2013 by Cassy

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We’re looking at some new multivitamin products at work, and since my last post on Vitamin D, I was wondering what other vitamins I’m missing from my daily diet.  So everyone’s heard of Vitamin A, B, C, D, and E but what’s up with Vitamin K and why did we skip Vitamin F, G, H, and I?  The answer:  a German scientist who discovered this vitamin named it K because of its primary property in blood clotting (or “Koagulation” in German).

Where to Get Vitamin K

Naturally occurring Vitamin K (phylloquinone) comes from foods like green, leafy vegetables and green tea.  Some of my favorite products that are high in Vitamin K are:

  1. Broccoli
  2. Spinach
  3. Kale
  4. Romaine Lettuce
  5. Parsley
  6. Brussel Sprouts (New for me! I just discovered this while at a restaurant last Friday.  I never thought I could like this vegetable.)
  7. Collard Greens (so good!)
  8. Cucumber
  9. Tomato
  10. Blueberry

The other form (menaquinones) comes from bacteria in the gut (yes, healthy bacteria lives in our intestines).  Bacteria in the gut produce a range of vitamin K2 forms, each with side chains composed of a variable number of chemical compounds.  Menaquinones can also be found in food that contains bacteria like cheese and natto, or in animals that also produce the vitamin via their gut bacteria.

Benefits

Essentially, Vitamin K plays a key role in regulating blood coagulation and bleeding. In addition to the anticoagulant properties, Vitamin K has shown heart-health benefits. Researchers have observed an inverse association between menoquinones and risk of cardiovascular diseases.

It also helps support strong bones. Vitamin K assists calcium retention, which helps prevent osteoporosis.  In postmenopausal women, menoquinones help maintain bone strength in the neck and hip.

Vitamin K has also shown to protect against prostate and liver cancer. A 2008 German study found a dietary intake of menaquinones lead to a 35-percent reduction in prostate cancer risk in more than 11,000 men.

Overall, one study on vitamin K published in October the 2009 issue of the American Journal of Clinical Nutrition found it may help prevent age-related conditions such as bone fragility, arterial and kidney calcification, cardiovascular disease and, possibly, cancer.



Category: Nutrition

| Tags: Coagulation, Health, Nutrition, Vitamin K

Vitamin D Deficiency

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January 8, 2013 by Cassy

So I got my lab test back from my annual checkup with my doctor, and I thought everything turned out okay…except it wasn’t.  My Vitamin D level was below the specified range (30-100), so naturally I Googled everything there is to know about Vitamin D.

How to Get More Vitamin D

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  1. Go outside between the hours of 10am-2pm.  This is the cheapest (it’s FREE) and easiest way of taking in extra Vitamin D.  If you’re working indoors with no exposed windows (like me), take a break outside or walk during your lunch hour.  Asians are deathly afraid of the sun, but like plants we need sunlight to keep us healthy.  However, you need to take things in moderation and only stay out in the sun long enough to have your skin turn the lightest shade of pink. This may only be a few minutes for those who have very pale skin.  You can get 30% of your Vitamin D from just being outside.  Additionally, Vitamin D can help prevent cancer (see this article).  It is very difficult to get enough vitamin D from food sources alone, as very few foods naturally contain vitamin D, and those that do will not contain enough to optimize your levels.
  2. Take Vitamin D supplements.  The Food and Nutrition Board recommends the daily intake of 600 IU for children and adults up to 70 years old, and 800 IU if you’re older.  There are different forms of Vitamin D you can take:
    • Vitamin D3 (cholecalciferol) is the type of vitamin D the body naturally produces in the skin in response to sun exposure.  Cholecalciferol is 87% more potent in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage than does D2.  However, Vitamin D3 supplements are not vegetarian and are not likely to be derived from American products. If an individual has ethical concerns over D3, D2 can be an effective replacement.
    • Vitamin D2 (ergocalciferol) comes from fungi and plants grown through UV lights.  Good vegan substitution for your Vitamin D supplement needs.  Some studies showed that ergocalciferol is comparable to cholecalciferol.
  • Eat foods high in Vitamin D.  Vitamin D is oil soluble, which means you need fat to dissolve it.  You also still need to take 600 IU of Vitamin D.
    • Cod Liver Oil – not vegan (duh), but it’s a popular food product that is high in Vitamin A and D.  It also has 1000 IU per 100g serving.
    • Fortified Cereal – vegan, but not always gluten-free.  Check the labels to make sure it doesn’t contain any processed sugar and hydrogenated oil.  Cereals can provide over 3000 IU per 100g serving (2 cups).
    • Fish like herring, salmon, mackerel, tuna, and your basic sushi meal.  Raw fish is better than cooked fish, and canned fish in oil is better than canned fish in water.  This is a great way for pescaterian to get their Vitamin D, but not so much for vegans/vegetarians.  IUs depend on the type of fish, but herring has the most at over 1500 IU per 100g serving.
    • Other seafood like oysters and caviar.  These provide 1/3 to 1/2 of your daily IU recommendation, with raw oysters at 320 IU per 100g (269 at 6 oysters), and caviar at 230 IU per 100g.
    • Fortified tofu and soymilk.  Vegan and gluten-free.  Fortified Tofu can provide up to 157 IU per 100g serving (44 IU per ounce). Fortified Soy Milk can provide up to 49IU per 100g serving (119 IU per cup). Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
    • Salami, Ham, Sausages can be taken in moderation since they are high in sodium and cholesterol.  They provide a little Vitamin D, averaging about 9% of your 600 IU per 100g serving.
    • Eggs, Cheese, Butter and Milk are good source of protein and calcium, but Vitamin D levels tend to be less than 100 IU per 100g serving.
    • Mushrooms, especially white button mushrooms provide 27 IU per 100g serving.

    • So the bottom line is that people are not taking enough Vitamin to protect their health.  While people can make vitamin D from the sun, getting too much sun increases the risk of skin cancer, so it’s not always the best way to get vitamin D.  By comparison, Vitamin D supplements of 800 to 1,000 IU per day are fairly inexpensive and safe and provide a reasonable approach to avoiding Vitamin D deficiency.



    Category: Nutrition

    | Tags: Cholecalciferol, Food, Health, Vitamin D, vitamin d2 ergocalciferol, vitamin d3 cholecalciferol

    Ingredients for Better Joint Health

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    December 18, 2012 by Cassy

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    I know what you’re thinking…you’re too young to worry about arthritis and overall joint health.  However, most people are not getting enough nutrients and vitamins in their bodies to protect themselves from the normal wear and tear signs of aging.  I’m already feeling achy when it rains, and it’s been raining quite often here in California.  Anyway, there are a couple of ingredients that can help you manage your joint health, and they vary in their targeted functions and time for realizing benefits.

    The first is omega-3 fatty acids.  I take omega-3 pills daily because even though you think eating fish once or twice a week is enough, it’s not.  The chains in the omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), help with inflammatory issues.  Without going into too much chemistry details, these chains compete with arachadonic acid to convert enzymes that produce cytokines, which regulate the inflammation in your body.  So while the arachadonic acid makes you more inflammed, EPA and DHA help in the anti-inflammatory benefits.  DHA and EPA are commonly found in fish oil and krill oil.  If you’re vegan/vegetarian, you can get these from flax seeds.  However, with flax seeds, you’re getting ALA (alpha-linolenic acid) which is converted efficiently in your body to EPA and DHA.

    You can also get joint relief from ingredients like boswellia (a tree) extract, curcumin (found in turmeric), and hops and pine extracts.  These ingredient help reduce joint pain, and you can find pills with these key ingredients at your natural product stores.



    Category: Nutrition

    | Tags: Alpha-Linolenic acid, Docosahexaenoic acid, Eicosapentaenoic acid, Flax, Health, Inflammation, joint health, omega 3 fatty acids, Omega-3 fatty acid

    Relaxing Ingredients

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    November 1, 2012 by Cassy

    Holidays are stressful.  Here are awesome ingredients to help you relax.

    1. Chamomile – good for mild to moderate anxiety.  It also has been used throughout history to make soothing infusions.


    2. Valerian – Valerian may attenuate anxiety when combined with other preparations.


    3. Lemon Balm – Lemon balm has been used as a mild sedative and sleep aid, although there are few studies on lemon balm alone.


    4. Passion Flower – has been used as an herbal sedative.  Scientists have speculated that passion flower works by increasing levels of GABA in the brain.


    5. Hops Flower – One of the best relaxer among the herbs, hops is a key ingredient in one of the most relaxing drinks of all – beer.  Has high content of Vitamin B-complex and minerals are beneficial for healthy body and skin.



    Category: Nutrition

    | Tags: Anxiety, ingredients, relaxation, rest