The Impacts and Advantages of Vitamin K in Relation to its Role in Bone Health

As with most health components, optimal skeletal health requires attention, in this case, attention to Vitamin K, which is a nutrient that is often neglected.

The specific focus of this post is to analyze vitamin K, its dietary guidelines, its functions in bone health, and its most beneficial levels. Bone health dietary guidelines along with the symptoms of vitamin K deficiency will be examined in conjunction with the appropriate dietary guidelines.

Designation: Vitamin K

Vitamin K is classified among the fat soluble lipophilic vitamins and is sub-divided into two groups K1 and K2. For human health, vitamin K is beneficial as it is needed in two ways. Its deficiency will disturb balance and homeostasis and most of the time will disrupt functioning of homeostasis which is the functioning states of nutrition, body fluids, blood, and skeletal system.

Deficiency of vitamin K1 will disrupt functions in clotting of blood as one of the constituents of green and leafy vegetables.

The same applies to a significant portion of vitamin K1 constituents, which are kale, spinach, and Brussels sprouts.

Nutritional elements such as dairy products and some varieties of meat as well as some fermented foods are sources of vitamin K2, which is known to uphold skeletal health, most radiographically clear are the vertebrae.

Why is vitamin k so essential with respect to the health of bones and what are its roles?

With respect to bone health, to some degree, vitamin K is vital to control vitamin K deficiency diseases by activating some essential vitamin K deficiency proteins linked with the metabolism of bone tissue. The vitamin K dependent proteins, osteocalcin, facilitates the calcification and restorative processes of the bone structure, which refers to the integrity of the bones.

Bone tissue and vitamin K working orchestra together can enable calcium to aid strengthen bones.

As with other vitamins, the absence of vitamin K can prevent proper binding of osteocalcin, weakening the bone matrix and make one prone to osteoporotic fractures. Osteoporosis is a condition in which low bone mass increases the risk of fracture. Vitamin K2 is known to strengthen bones, and it, together with calcium, can prevent excess calcium from being deposited in the soft tissue and arteries. In the context of vitamin K2, it is known to prevent osteoporotic fractures, and soft tissue, as well as arterial calcification.

Vitamin K and its Relationship with Bone Mineral Density

Bone Mineral Density (BMD) discusses the minerals particularly calcium and vitamin K has been hypothesized to enhance BMD and lower bone spur incidence in some populations. Certain observational studies noted that individuals with high dietary intake of K2 vitamin demonstrated protective BMD region for osteoporosis for over a decade.

Best Sources of Vitamin K for Bone Health

Of particular concern for osteoporosis is dietary insufficiency of vitamin K, which raises the question of the hypothesized importance of vitamin K. Examples of this class of vegetables are spinach, collard and turnip greens, brussels sprouts, and kale. These two sprouts and the latter two vegetables constitute the richest source of K1 vitamin (K1). Besides kale, brussels sprouts and napkin roasted, steamed or crispy brussel sprouts are delicious. They are high in K, as ¾ cup of the sprouts provide 75% of the daily requirement.

Animal products and fermented foods are central and crucial sources of vitamin K2. Some hard cheeses, egg yolks, and chicken livers, as well as butter from grass-fed cows, contain vitamin K2. The vitamin is also present in fermented soybeans, or natto, and certain gouda and edam cheeses. Below are some lesser-known fermented foods that also contain K2 vitamin:

• Natto (fermented soybeans)
  
  
• Some hard cheeses, gouda and edam
  
  
• Eggs (yolk)
  
  
• Chicken liver
  
  
• Butter from grass fed cattle
  
  

Aside from osteoporosis, natto is a major help in treating vitamin K2 deficiency and osteoporosis. Moreover, it helps improve bone health in general.

Now, let us look at the most important sources of K2 and look at the ways to get it.

To start the day, breakfast should be delicious and rich in vitamin K.

Omelets and smoothies mentioned earlier are enriched further with vitamin K by the addition of kale and spinach. Moreover, a sprinkle of herbs, such as parsley, boosts the nutritional value of the omelets and smoothies.

2 Assessment of the Dish Sprouts with Honey and Balsamic Vinegar

One can enjoy brussel sprouts in the form of ‘brussel sprouts honey balsamic.’ One of the ways to prepare them is to bake the sprouts with honey balsamic and olive oil which is a sweet and tangy mixture. The sprouts will definitely remain one of the most loved sprouts. What is more, it is even possible to purchase brussel sprout seeds and grow them hydroponically, therefore ensuring a constant supply of the sprouts rich in vitamins and delicious ever.

3 Frozen Brussel Sprouts: Air Frying the Snack of Convenience

Now let us turn our attention to the snack brussel sprouts, a completely different form of brussel sprout: the individually-packaged bulk Frozen brussel sprouts. Individually packaged frozen brussel sprouts have a certain snackability. The only requirement is to turn on the air fryer. After a brief period of time, one will have fried brussel sprouts snack on the table. The air-frying method streamlines not just the snack prep time, but the time all prep time for all main dish cooking as well, making it more efficient.

Frozen sprouts are a convenient vegetable side that can accompany virtually any dish.

Making Salads From Kale and Chard Swiss

Kale and chard swiss are good sources of vitamin K. Furthermore, they are quite simple to prepare as side dishes.

It's easy to add these greens to salads.

The garnish consists of sprouts, cucumber, and tomato. I would like to suggest that the garnish be enriched with some grated carrots. The dish can be completed with any dressing.

Sipable Fermented Foods

An example of this would be sauerkraut and kimchi which are both popular fermented foods because of their high Vitamin K2 claim. From a health standpoint, both of these foods are among the best fermented foods due to the fermentation processes and their enjoyment for the digestion and gut health.

To consolidate the preceding points, one of the important highlights of vitamin K is to assist with bone health.

Adding Vitamin K to one’s regimen supports the health of the bones and indicates the health of the bones is greatly dependent on the diet of a person. Like several other vitamins and minerals, vitamins have to be consumed in adequate amounts, to set off numerous biological pathways that require proteins, to be constructed, rehabilitated, and fortified. Maintaining dietary beauty, along with vitamin K rich foods like Brussels sprouts, kale, and select hard cheeses, aids in the prevention of osteopenic bones in the elderly and improves the bone health.

It is likely, no assumption is made of the stronger bone density, which can be attributed to Vitamin K, but more likely involves much deeper factors. Improving skeletal health seems to go beyond simply incorporating brussel sprouts and asparagus to one’s diet. Brussel sprouts, as an example, contain vitamin K, which, as noted earlier, brussels contain skeletal health. For bonafide coffee, honey-balsamic glazed as well as crispy brussel sprouts are in order. Moreover, one can rather justify that brussel sprouts can aid skeletal health.