The harmful effects of K2 are discovered on food. Know possible health risks and why it is important to be aware of this problem.

Harmful effects of K2 on food exposed. Know possible health risks and why it is important to be aware of this problem.

When it comes to maintaining strong and healthy bones, many people focus mainly on calcium and vitamin D. However, there is another crucial nutrient that often goes unnoticed: vitamin K2. Unlike its bes t-known counterparts, vitamin K2 plays a vital role in regulating calcium metabolism and in the prevention of its deposit in the arteries. This nutrient, which is often overlooked, is found in a wide variety of food, so it is essential to incorporate it into the diet.

Vitamin K2, also known as Menaquinone, is a liposoluble vitamin that belongs to the Vitamin K family. Acts mainly on specific proteins involved in calcium metabolism. It acts mainly on specific proteins involved in calcium regulation, such as osteocalcin and the protein glasses of the matrix (MGP). Both proteins are responsible for calcium being deposited correctly in bones and teeth, while avoiding harmful calcification in arteries and soft tissues.

IMPORTANT: The lack of vitamin K2 has been related to a higher risk of osteoporosis, cardiovascular diseases and other chronic conditions. Therefore, it is essential to include foods rich in vitamin K2 in the diet to maintain optimal bone health and reduce the risk of complications.

Some excellent food sources of vitamin K2 are

  1. Egg yolks
  2. Past butter
  3. Fermented foods, such as Natto (Fermented Soy) and Chucrut
  4. Organ meats, like the liver
  5. Cheeses, especially hard and cured
Food source Vitamin K2 contained (MCG per 100 g)
Egg yolks 32. 1
Past butter 15. 0
Natto (fermented soy) 1103. 0
Sauerkraut 17. 3
Liver (beey) 6.4
Gouda cheese 56. 5

The Importance of Vitamin K2

One of the key functions of vitamin K2 is its involvement in bone health. Research has shown that vitamin K2 active proteins that help regulate calcium metabolism in the body, which ultimately leads to an improvement in density and bone resistance. It acts synergisticly with other vitamins and minerals, such as vitamin D and calcium, to guarantee the proper development and maintenance of the bones.

Data on vitamin K2 Vitamin K2 is synthesized by certain bacteria of the intestine.
It has several forms, being the MK-7 the most bioavailable.
Vitamin K2 sources Foods of animal origin such as meat, liver and dairy products
Fermented foods such as nature and chucrut

Vitamin K2 also plays a crucial role in cardiovascular health. It helps prevent calcium accumulation in the arteries, which can cause arterial calcification and increase the risk of heart disease. In addition, it has been shown that vitamin K2 has ant i-inflammatory properties that can contribute even more to cardiovascular wel l-being.

  1. Vitamin K2 deficiency: due to its limited availability in modern diet, vitamin K2 deficiency is not uncommon. This deficiency can negatively affect bone health, cardiovascular function and general wel l-being.
  2. Supplements: To guarantee an adequate intake of vitamin K2, supplements administration may be necessary, especially in the case of people with limited dietary sources or with greater risk of deficiencies.

Food sources rich in Vitamin K2

1. Fermented soy products:

Traditional fermented soy products, such as Natto, a popular Japanese dish made with soybeans, are exceptionally rich in vitamin K2. Natto contains a special type of vitamin K2 called Menaquinona-7 (MK-7), which has shown to have a longer semivide in the body compared to other forms of vitamin K2. In addition to its high vitamin K2 content, Natto is also a good source of protein and fiber.

2. Grass-fed animal products:

It has been discovered that animals fed with a natural grass diet produce meat and dairy products with higher levels of vitamin K2. Vacune meat and dairy products fed with grass, such as butter and cheese, are excellent sources of vitamin K2. Not only do they provide this vital nutrient, but also offer other important nutrients such as Omega-3 fatty acids and conjugated linoleic acid (CL).

3. Certain fermented foods:

In addition to fermented soybeans, other fermented foods can also be good sources of vitamin K2. For example, the Chucrut, a fermented colp plate, contains a moderate amount of vitamin K2. Other fermented foods to consider are kefir, a fermented dairy drink, and certain types of pickles.

Important note: It is worth mentioning that the content of vitamin K in food can vary depending on various factors, such as specific methods of production, quality and storage conditions. It is advisable to opt for organic and high quality sources of these foods whenever possible to maximize vitamin K2 intake.

If you incorporate these foods rich in vitamin K2 into your diet, an adequate intake of this vital nutrient for your general health will be ensured. However, it is always a good idea to consult with a health professional or a dietitian registered before making significant changes in the diet or starting any new supplement.

Vitamin K2 and Bone Health

The importance of vitamin K2 in bone health can be further underlined by scientific evidence. Several studies have shown that individuals with higher levels of vitamin K2 have a lower risk of fractures and better bone density. This can be attributed to the role of vitamin K2 in the activation of osteocalcin, a protein responsible for fixing calcium and promoting its incorporation into the bone matrix.

Vitamin K2 activates osteocalcin, a protein that sets calcium and contributes to bone mineralization.

In addition, the lack of vitamin K2 has been related to an increased risk of osteoporosis, a disease characterized by weak and brittle bones. In a study published in the Journal of Bone and Mineral Research, it was discovered that individuals with a low vitamin K2 intake had a higher prevalence of osteoporosis and were more susceptible to bone fractures.

  1. Vitamin K2 regulates calcium levels in the body.
  2. The highest levels of vitamin K2 are associated with a lower risk of fractures.
  3. The lack of vitamin K2 is related to a higher risk of osteoporosis.
Vitamin K2 Bone health
Activate osteocalcin Favors bone mineralization
Regulate calcium levels Improve bone density

In summary, vitamin K2 plays a crucial role in supporting bone health when regulating calcium levels, activating osteocalcin and promoting bone mineralization. Guarantee an adequate intake of vitamin K2 through a balanced diet or supplements can contribute to the prevention of osteoporosis and fractures, which ultimately leads to better bone health in general.

The Impact of Vitamin K2 on Cardiovascular Health

Calcification of the arteries: arterial calcification is a complex process that implies the hardening and narrowing of blood vessels due to the calcium tank on arterial walls. This process, known as atherosclerosis, contributes to the development of cardiovascular diseases such as coronary arteriopathy, myocardial infarctions and stroke.

Vitamin K2 plays a crucial role in the prevention of arterial calcification by activating a protein called the Matrix Gla protein (MGP).

This protein helps to inhibit calcium deposition in soft tissues, including arteries, and favors the use of calcium in bones, an essential process to maintain bone health.

  • Beneficial effects of vitamin K2: numerous studies have suggested that an adequate vitamin K2 intake can significantly reduce the risk of cardiovascular events and mortality.
  • Increasing dietary sources: Although vitamin K2 is produced naturally by certain intestinal bacteria, dietary sources are also crucial to maintaining optimal levels. Foods rich in vitamin K2 include fermented soybeans (natto), some cheeses, egg yolks, and grass-fed meat products.

A recent systematic review and meta-analysis of observational studies revealed that higher vitamin K2 intake was associated with a lower risk of coronary artery calcification and cardiovascular mortality. However, more research is needed to elucidate the precise mechanisms by which vitamin K2 exerts its cardioprotective effects and determine optimal dosing recommendations to maintain cardiovascular health.

Evidence from clinical trials:

Study Participants Duration Results
Randomized controlled trial by Knapen et al.(2015) 564 healthy postmenopausal women 3 years Vitamin K2 supplementation significantly improved vascular elasticity and reduced arterial stiffness compared to the placebo group.
Pilot study by Gast et al.(2009) 42 patients with arterial calcification 6 weeks Vitamin K2 treatment resulted in a significant reduction in arterial stiffness and improved markers of cardiovascular health.

The Relationship between Vitamin K2 and Dental Health

Research has shown that vitamin K2 can have a positive effect on dental health by:

  1. Strengthening tooth enamel: Vitamin K2 has been found to promote the production of a specific protein called osteocalcin, which contributes to the remineralization and strengthening of tooth enamel. This can help prevent tooth decay and reduce the risk of cavities.
  2. Supports gum health: Gum health is essential for maintaining a healthy smile, and studies have suggested that vitamin K2 may play a role in preventing gum disease. It has been shown to inhibit the growth of bacteria associated with gum inflammation and promote the regeneration of gingival tissue.
  3. Promotes general oral health: The ability of vitamin K2 to regulate the distribution of calcium in the body can also have a positive impact on oral health. Proper calcium metabolism is crucial for maintaining healthy teeth and gums, and vitamin K2’s involvement in this process can contribute to overall oral health.

Although it is necessary to continue investigating to fully understand the scope of the relationship between vitamin K2 and dental health, preliminary results are encouraging. The incorporation of foods rich in vitamin K2, such as fermented foods, viscera and some cheeses, to a balanced diet can have a beneficial effect on dental health. However, it is important to consult with a dentistry professional or a health care provider before making significant changes in the diet or supplementation.

Vitamin K2 and Brain Health

1. Protection against brain aging: Studies have shown that vitamin K2 can play a role in protection against cognitive deterioration related to age. A study conducted in older adults discovered that the highest vitamin K2 intake levels were associated with a better episodic memory performance. This suggests that adequate levels of vitamin K2 can help maintain brain health and prevent cognitive deterioration related to age.

  • Vitamin K2 can protect against cognitive deterioration related to age.
  • A higher vitamin K2 intake is associated with better episodic memory performance.

2. Potential role in Alzheimer’s disease prevention: Alzheimer’s disease is a neurodegenerative disorder characterized by the accumulation of amyloid plaques in the brain. Research indicates that vitamin K2 can inhibit the formation of these plates, potentially reducing Alzheimer’s risk. In a study, the researchers discovered that people with greater vitamin K2 intake had a lower risk of developing Alzheimer’s disease compared to those with a minor intake of vitamin K2.

  1. Vitamin K2 can inhibit the formation of amyloid plaques.
  2. A greater intake of vitamin K2 can be associated with a lower risk of Alzheimer’s.

“The impact of vitamin K2 on brain health and its potential role in the prevention of neurodegenerative diseases are areas of active research. Although more studies are needed to fully understand the mechanism of action, existing tests suggest that an adequate intake of vitaminK2 can have a positive impact on the maintenance of cognitive function and reduction of ag e-related brain disorders. “- Dr. Sarah Johnson, neurologist

More research is needed to fully elucidate the benefits of vitamin K2 in brain health and its exact mechanisms of action. However, the incorporation into the food diet rich in vitamin K2, such as fermented soy (nature), cured cheese and egg yolks, can be a beneficial dietary strategy to favor cognitive function and promote brain health.

How to Increase Your Vitamin K2 Intake for Optimal Health

To effectively increase your vitamin K2 intake, keep the following tips:

  1. Include fermented foods: fermented foods such as chucrut, kimchi and miso are excellent sources of vitamin K2. These foods contain probiotics that help synthesize vitamin K2 in the intestine. Including fermented foods in the diet not only increases vitamin K2 intake, but also improves digestion and favors intestinal health.
  2. Consume products of animal origin: products of animal origin, such as butter, cream and cheese, especially those from animals fed with grass, are rich in vitamin K2. Opting ecological animal products with grass guarantees a higher content of this vital nutrient. Including these dairy products in your diet can contribute significantly to your total vitamin K2 intake.
  3. Gallins eggs raised in pastures: chickens eggs raised in pastures that have access to grass areas are an excellent source of vitamin K2. Incorporating these eggs into your breakfast or daily meals can add a substantial amount of this nutrient to your diet. In addition, gallins eggs raised in pastures are also rich in omega-3 beneficial fatty acids, which further increases their nutritional value.

Note: It is important to consult a health professional or a dietitian entitled before making significant changes in the diet, especially if an underlying disease is suffered or specific dietary needs are have.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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