Tag: vitamin k

Vitamin K, the unheard of vitamin.

Today’s post is about Vitamin K, the one vitamin you’ve probably never heard of.

It is a vitamin most people have never heard of, unless perhaps your doctor has mentioned it after putting you on a course of blood thinners.

What is it?

Vitamin K is basically just another fat-soluble vitamin and is actually a group of compounds.  The group consists of K1, K2 and K3, all do slightly different things and come from different foods. The human body only requires K1 and K2. The name vitamin K comes from the German word “Koagulationsvitamin.” Unlike many other vitamins, it is not typically used as a dietary supplement.

What does it do?

It is one of several fat-soluble vitamins essential to the body, but this one has some specific uses in the body. It is used for blood clotting, bone building, and other important processes

Possibly its most important job is clotting the blood, which is why you may have heard of it if prescribed blood thinners like warfarin. However, it does more than that. In fact, it is an important cofactor in bone mineralisation and calcium metabolism. So, if you want to keep those bones strong, then keep eating foods high in vitamin K.

Because it has an influence on calcium metabolism, it means that calcium supplementation can cause an increased need for this vitamin . Some people that also may need additional vitamin K, are people with some kinds of digestive problems. This is due to the gut not fully absorbing the nutrients from the foods eaten, but also because K2 is made in the gut, by bacteria which are affected by gut health.

How do we get it?

Generally, vitamin K is not given as a supplement as we normally get plenty from our diet. K1 is obtained from leafy greens and some other vegetables such as broccoli and Brussels sprouts. K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and is  synthesised by our gut bacteria. K3 is not found in significant amounts in any natural food sources.

Having said that, supplemental forms can be used for some very interesting reasons like acute leukaemia, Alzheimer’s disease and certain types of kidney stones.

Since there is rarely an excess or deficiency that will cause major health problems, vitamin K is one vitamin we don’t hear much about, but it is important all the same.

There are many drugs can interfere with the effects of vitamin K. They include antacids, blood thinners, antibiotics, aspirin, and drugs for cancer, seizures, high cholesterol, and other conditions. Too much vitamin K can actually be harmful if you are receiving dialysis treatments due to kidney disease.

So as always, check with your chosen health care professional before taking vitamin K supplements.

 We hope you found this information interesting,

 Till the next post,

Live clean n Prosper

Sources – Web MD – National Institute of Health -it

Maca Root Powder, is it a super food?

Todays post is about a powder made from Maca root. This powder is something that we use quite regularly in our smoothies. I thought I would share a bit of information about it.

What is Maca Root?

Maca, known scientifically as Lepidium meyenii, has many names including Peruvian ginseng and maca-maca.

An edible herbaceous biennial plant that is native to South America in the high Andes Mountains of Peru. It is grown for its fleshy, bulbous root.

Related to radishes and turnips, its growth habit, size, and proportions are roughly similar. However it most closely resembles a parsnip. And it has a nutty, earthy slightly butterscotch-y taste.

The root is typically dried. Once dried, it may be further processed and is commonly available in powder form or as a supplement.

What makes it ‘super’?

In Peru, maca has been used for centuries as a food supplement to improve health and for its medicinal properties to enhance energy and fertility. In fact, the indigenous people of Peru have traditionally used it to improve children’s performance in school.

The root is an excellent source of essential amino acids, and calcium.  It has very high levels of vitamin K, which helps the blood form clots.

As well as high levels of iron and iodine, which promote healthy cells, and to help keep the metabolism on track. Its big doses of potassium help digestion and make muscles happy.

Lepidium meyenii also contains various unique plant compounds called macaridine, macaenes, macamides and maca alkaloids. These qualities contribute to it being known as an adaptogenic plant. This means it gives the body the ability to adapt to or resist what’s going on in and around it.

What are the health benefits?

Some studies of menopausal women found that maca, in conjunction with other supplements, helped alleviate menopausal symptoms. It does this by stimulating the endocrine system helping to maintain hormonal balance.

The body uses the plant compounds to improve adrenal function, ovarian and testicular function as well as the functioning of the thyroid, the pancreas and the pineal glands.

Additional studies suggest that it can enhance mood and also help protect bone health. Women have a higher risk of osteoporosis after menopause.

With so many benefits, no wonder it is sometimes called a ‘superfood’.

How to take it –

Easy to incorporate into the diet, Maca can be taken as a tablet supplement or the powder can be added to smoothies, oatmeal and many other recipes.

The optimal dose for medicinal use has not been established. However, the dosage of powder used in studies generally ranges from 1.5–5 grams per day.

It is generally considered safe as a food or as a supplement if you don’t take more than 3 grams (less than a teaspoon) a day for a period of up to 4 months.

However, if you’re on blood thinners, maca may not be right for you, as it may counteract your medication. The same goes for men with elevated blood PSA (prostate specific antigens). The plant’s extracts act like oestrogen for many people, so those who have hormone-sensitive conditions like breast, uterine, and ovarian cancers or endometriosis should avoid it.

We hope you found this information interesting.

Till the next post,

Live clean n prosper

(Sources – National Library of Medicine, National Centre for Biotechnology Information – WebMD – Medical News Today – Healthline )

A bit about Celeriac

Today’s post is about celeriac.

We recently tried this vegetable, prepared as chips. It was when we were eating them that I realised that we knew very little about this vegetable. So I have done some research and this is what I have learned.

What is celeriac?

It is a variety of celery, grown for its bulbous root. It is also known as celery root or knob celery. Historically popular in European and Mediterranean cuisine, the earliest documentation of this root vegetable dates back to the 1600s.

Both celeriac and celery belong to the same plant species: Apium graveolens. However, they do not come from the same crop because they require different types of growing conditions.

Celeriac partially grows underground and is harvested with a small tuft of leaves, which are still edible.

The root is pale and resembles a potato or turnip. Its mild flavour is similar to that of celery and parsley. Washed and peeled celeriac can be eaten raw or prepared using different cooking methods.

Does it have any health benefits?

Packed with fibre and vitamins B6, C and K. Celeriac is also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese.

It contains high levels of sodium, which aids in removing surplus water and acids from the body. As a result, consumption of this vegetable helps to reduce the stiffness of the skeletal muscles and relaxes the system.

Being high in vitamin K and phosphorus may help in bone metabolism and reducing the risk of osteoporosis. Vitamin K is especially important for bone health because it may help promote calcium absorption and inhibit bone deterioration.

Celeriac contains antioxidants, which are anti-inflammatory — they work by fighting against harmful free radicals, thus protecting healthy cells from damage.

Consuming foods that are high in vitamin C, such as celeriac, could help a person reduce their risk of high blood pressure by improving their ascorbic acid levels.

However, it’s important to note that boiling vegetables can reduce their vitamin C content by up to 50%. It’s unclear how cooking affects vitamin K. Using alternative cooking methods such as steaming — may prevent some vitamin loss.

How to eat it

Celeriac is often used as a healthier, lower-carb alternative to potatoes, with only 5.9 grams of carbs per 100 grams of cooked vegetable. As a raw vegetable, 100 grams contains only 42 calories and 0.3 grams of fat.

It is a multipurpose vegetable that can be prepared in various ways, both cooked and raw. When cooking, you can roast, boil, steam, grill, fry or sauté this vegetable.

It combines well with meats such as pork, lamb and duck and herbs like bay leaves and thyme. Popularly used in casseroles, stews and soups, but can also be mashed or baked. Mashed celeriac is best when mixed with other root vegetables like potato to create a smoother consistency.

Raw, it’s crunchy and has a nutty, mild celery-like flavour that makes it perfect for adding slices to salads or grated into coleslaws.

So next time you are wondering how to change up your dinner menu, why not try some celeriac.

Till the next post,

Live clean n prosper.

Sources – Mercola.com, Dept. of Health W. A., Healthline, Medical News Today, Wikipedia