Vitamin K

(field of romaine lettuce)

Vitamin K

There are two forms of Vitamin K: mentaquinone and phylloquinone. Menaquinone is synthesized by the bacteria that exists naturally in your intestinal tract. Phylloquinone is found in green plants, which is the primary source of Vitamin K for your diet.

Functions of Vitamin K
Vitamin K is essential for blood clotting (coagulation). An easy way to remember this major role of Vitamin K is to associate the letter K with "klotting". Without vitamin K, a simple cut on your finger would cause uncontrollable bleeding. I was going to put a picture, but I thought I'd spare y'all the graphics ;).

Vitamin K is important to Bone Health. Vitamin K is a coenzyme and alters the bone protein "osteocalcin". Vitamin K enables the osteocalcin to bind with calcium. Inadequate amounts of Vitamin K can be a factor in osteoporosis.




Daily Needs
Currently, the amount of Vitamin K made from bacteria in your intestinal tract that contributes to your daily needs is unknown. Therefore it is estimated that women need 90 micrograms and men need 120 micrograms daily. Notice Vitamin K is measured in micrograms.
There are no adverse effects of consuming too much Vitamin K.

Food Sources
When it comes to meeting your Vitamin K needs, think green. Vegetables like broccoli, asparagus, spinach, salad greens, brussels spouts, and cabbage are all very rich in this vitamin. Vegetable oils and margarine are the second largest source.

I have created this chart below with more food sources and their amounts.
Tips on adding Vitamin K to your diet

• have a green salad daily
• juice greens
• dunk raw broccoli in salad dressing
• add vegetables as a side for dinner
  

Vitamin E

VITAMIN E
Functions of Vitamin E
Antioxidant: Vitamin E plays an important role in protecting cell membranes and preventing oxidation of the "bad" cholesterol LDL. Vitamin E neutralizes free radicals before they can harm cell membranes. This vitamin reduces the risk of artery clogging and plaque called atherosclerosis.

Vitamin E is an anticoagulant, which means that it inhibits platelets from clumping together, forming blood clots. Studies are in progress as to whether or not vitamin E could play a role against heart disease. Vitamin E is sometimes referred to as "a vitamin in need of a disease to cure".

Daily Needs
Adults need to consume 15 milligrams of Vitamin E daily.Consuming too much could pose risks. Because Vitamin E is an anticoagulant, excess amounts can increase the risk of hemorrhage. The upper limit is 1,000 milligrams - so unless you are consuming a lot, A LOT of supplements, no need to worry!

Food Sources
Vitamin E is fat-soluble, so vegetable oils, foods that contain these oils, nuts and seeds are good sources.







I've created this chart to show you the amounts that some food contain.


Some tips on adding Vitmain E to your diet!

• add fresh spinach and broccoli to your lunch salad
• add a slice of avocado or use guacamole as a spread on sandwiches
• spread peanut butter on apple slices
• top yogurt with wheat germ
• pack a handful of almonds in a ziplock bag for an afternoon snack
  

VITAMINS

What are vitamins?
Vitamins are essential nutrients for your well-being, and a deficiency of any one will cause physiological symptoms.

For the next few days, I'm going to devote multiple blog posts to Vitamins A, E, K, D, B(s)and C. I want to educate y'all on the basics of these vitamins. We won't get too technical - I would like y'all to be able to walk away learning SOMETHING about each vitamin.

Today, we'll discuss VITAMIN A

Vitamin A is from a family of substance called retinoids. Retinoids include retinol, retinal, and retinoic acid.

Functions of Vitamin A:

HEALTHY EYES
As you read this blog, light is bouncing off the page. Your eyes receive the light and translate the light into images. The light enters through the cornea in your eye to the back of your eye to the macula and retina (refer to picture).

Vitamin A is a component of two light sensitive proteins called rhodopsin and iodopsin (rods and cones). Vitamin A helps your eyes adjust from dark places to sunny bright places easily.

REPRODUCTION
During the early stages of pregnancy, vitamin A signals cells to differentiate into tissues that form the baby's body. Vitamin A plays a role in the development of the lungs, heart, eyes, and ears.

IMMUNITY
Vitamin A is important for keeping your skin and the muccous membranes of your lungs, intestinal tract, and kidneys healthy and sound. If the linings become compromised than bacteria and viruses can make you sick!

This vitamin is also good for your skin. Your skin is another barrier to infection.

Lastly, vitamin A works with your immune system to create white blood cells that fight any foreign invaders.

Where can you find Vitamin A?
The most abundant sources of vitamin A comes from organ meats (liver), milk, cereals, cheese, and eggs. Carrots, spinach, and sweet potatoes are also good sources.

Some tips on adding vitamin A to your diet:
1. Dunk baby carrots in a tablespoon of low-fat ranch dressing.
2.Keep dried apricots in your purse (or bag).
3.Add baby spinach to a lunchtime salad.
4. Bake sweet potatoes rather than white potatoes.