Vitamin K aka Kale

Vitamin K deficiency isn’t something we hear about. In fact, any news about Vitamin K is pretty rare.

Vitamin K is actually two vitamins. K1 is important for blood clotting, and K2 is important for keeping our bones healthy, regulating cell growth, and preventing the calcification of our arteries, which is critical for preventing heart disease.

In a study of more than 4000 adults between 40-65, researchers found that 31% were deficient in Vitamin K. Another interesting finding from this study was that 50% of older adults with co-morbidities like high blood pressure, type 2 diabetes, chronic kidney disease, and cardiovascular disease were deficient in Vitamin K.

These are the same co-morbidities that increase the risk of having poor outcomes from COVID-19.

Dutch Research Finds Link

Dutch researchers have found a link between Vitamin K deficiency and the worst outcomes from coronavirus infection. COVID-19 causes blood clotting and deterioration of lung fibres which is thought to be prevented by Vitamin K.

The researchers are recommending everyone take a Vitamin K supplement except for people who are currently on blood thinners such as Warfarin. Dr. Rob Janssen at Canisius Wilhelmina Hospital in the Dutch city of Nijmegen says,

“My advice would be to take those vitamin K supplements. Even if it does not help against severe Covid-19, it is good for your blood vessels, bones and probably also for the lungs.”

The Guardian

The researchers also looked at areas of Japan where no one had died of COVID-19 during the research project, and the population eats a lot of natto. Natto is made from fermented soybeans and is high in Vitamin K1.

Eat your vitamins

While taking a supplement is good insurance, the best source of vitamins is food, and Vitamin K is easy to eat.

Kale is the superfood for Vitamin K. 1/2 cup contains more than 400% of your recommended daily value of 120 micrograms.

Mustard Greens, Swiss Chard and Collard Greens are great sources, with more than 300% in 1/2 cup.

One cup of spinach or broccoli both have over 100%. Even half an avocado has almost 20% of the daily value.

Here are a few recipes:

Black-Eyed Peas and Greens

Buddha Bowls

Kale Lemon Pesto

Kale and Lentil Salad

What about K2?

Fermented foods are the best source of K2, foods like natto and sauerkraut. If you are concerned about heart disease, cholesterol or osteoporosis and you are not on blood thinners, then you may want to consider taking a K2 supplement.

Vitamin K is a fat-soluble vitamin. Adding oil to leafy greens in salad dressing or cooking with oil will increase absorption.

Change your mind, change your health,

Shayla