http___fitbg.net_vitamin-K2__1.xml
http___drgaglioti.com_vitamin-k2-vitamin-d-calcium_.xml
1.1 2.1 3.1 3.2 3.3 4.1 5.1 7.1 9.1 11.1 12.1 13.1 14.1 14.2 15.1 16.1 17.1 18.1 19.1 20.1 21.1 22.1 22.2 23.1 23.2 23.3 24.1 25.1 25.2 26.1 27.1 28.1 29.1 30.1 31.1 31.2 32.1 32.2 32.3 33.1 33.2 33.3 33.4 33.5 34.1 34.2 34.3 35.1 35.2 36.1
Малцина са хората, запознати с важната роля, която изпълнява витамин К, що се отнася до лечението и предотвратяването на коронарните артериални заболявания и на тези, засягащи костната система. Доскоро по-голямата част от населението, в това число и медицинското съсловие, беше запознато единствено със същността и ползите на витамин К1, участващ в кръвосъсирването. Но благодарение на проф. Cees Vermeer от Университета в Маастрихт, Холандия, това вече не е така. Разбирайки, че в определени райони на Япония, хората страдат значително по-рядко от остеопороза и сърдечно-съдови заболявания, той и неговият екип изследват начина им на живот и хранене и установяват, че това се дължи на традиционното ястие "натто". Допълнителни проучвания в тази насока показват и високото съдържание на витамин К2 в тази японска храна (приблизително 90%), която представлява ферментирали соеви зърна. В тази статия ще разгледаме и ще отговорим на следните въпроси: Какво представлява витамин К2 и какви са неговите функции? Защо е жизненоважен за здравето ни? Къде се среща и как можем да си го набавим? Какво представлява витамин К2 и какви са неговите функции? Трябва да сме наясно, че витамин К всъщност представлява група от мастноразтворими витамини, които основно се разделят на две групи – витамин К1 (филохинон) и витамин К2 (менахинон). Витамин К1 е важен елемент, който участва в образуването на четири от 13-те ензима, нужни за кръвосъсирването (т. нар. коагулационни фактори). Среща се предимно в зеленолистните зеленчуци (маруля, зеле, кейл, броколи, спанак и др.) Ролята на витамин К2 е напълно различна, като в най-общи линии, той ни предпазва от сърдечни заболявания, осигурява здрави кожа и кости, подобрява мозъчната функция, подпомага растежа и умственото развитие и служи като превентивна мярка срещу ракa. Всъщност функциите на К2 са до такава степен по-различни от тези на К1, че много специалисти са на мнение, че в действителност може да се говори за два съвсем различни витамина. Именно затова следващата стъпка е да потърсим отговора на въпроса: Защо витамин К2 е жизненоважен за организма ни? Дори и да приемаме нужното количество калций чрез хранителния си режим, когато той не отива на правилните места (а именно, в костите), не само няма да има видими резултати, но рискуваме да си навлечем редица здравословни проблеми, причинени от неправилния му метаболизъм. Калцият, който се натрупва в меките тъкани на тялото, като например в нашите артерии, е главен виновник за познатите ни сърдечно-съдови заболявания. Тук се намесва витамин К2 — непознатото оръжие, което може предотврати смъртоносните калциеви натрупвания по стените на артериите ни. Той действа като своеобразен регулатор, който посредством различни протеини, насочва и отлага калция на правилните места, като по този начин ни предпазва едновременно от сърдечно-съдови заболявания и от заболявания на костната система. С един куршум два заека! Друга водеща функция на витамин К2 е да активира белтъците, които контролират клетъчния растеж. Това означава, че K2 играе много важна роля при превенцията срещу рака. Правят се редица нови проучвания, някои от които показват обнадеждаващи резултати при лечението на някои видове рак. В публикация на престижното научно списание Osteoporosis International от Март 2013 се споменава, че при процеса на кръвообращение, витамин К2 допринася за карбоксилирането на остеокалцина, а увеличаването на активността на остеокалцина, може да бъде важна терапевтична цел за превенция и контрол на затлъстяването и диабет тип 2. Сърдечно-съдовите заболявания, болестите на костната система (остеопороза, артроза), рак и диабет – през последните 100 години се превърнаха в основен враг на човечеството. Техният процент в световен мащаб драстично може да намалее с помощта на познатото ни вече оръжие – витамин К2. Остана да отговорим и на последния, но не по важност, въпрос: В кои храни се среща витамин K2 и как можем да си го набавим? Хубавата новина е, че витамин К2 се синтезира по естествен път в храносмилателния тракт от бактерии, които са част от микрофлората на червата. Днес изследванията и научните дискусии са насочени в отговор на въпроса: Какво е количеството на витамин К2, което организмът ни сам произвежда чрез стомашните бактерии и достатъчно ли е то? Повечето специалисти считат, че това количество не е достатъчно за покриването на дневните ни нужди. Показателен, в защита на тази теза, е и примерът с японците, при които здравето се дължи на приемането на по-голямо количество К2, чрез ферментиралата храна "натто". Тук трябва да отбележим, че в европейските държави хранителните продукти, съдържащи витамин К2 са десет пъти по-малко от тези, които съдържат витамин К1. Вследствие от забързания начин на живот и неправилно хранене, изглежда че естественото усвояване на витамини К1 и К2 е намаляло драстично през последните 50 години. Необходимото дневно количество от витамина е около 180-200 mg. Вече се запознахме с основния източник на витамин К2 – това са ферментиралите соеви зърна. Проблемът идва от факта, че вкусът на "натто" отблъсква повечето хора, но хубавата новина е, че витамин К2 се среща и в други, много по-вкусни храни, някои от които любими на българина. Млечните продукти са между тях, но не всички. Например, киселото мляко не съдържа К2, докато зрелите сирена - да. Като богати източници се отличават холандските сирена "гауда" и "едамер", както и френското "бри". Други източници, които си заслужава да споменем, са кокошите яйца (най-вече жълтъкът) и месото (органи като бъбреци и черен дроб). Важно е обаче, те да идват от животни, хранещи се с естествена храна и да не са стимулирани с хормони. Консумирането на мазни риби като сьомга, риба тон, скумрия, пъстърва и др., също води до повишаване на нивата на витамин К2. Освен ферментиралите соеви зърна, друг растителен източник е ферментиралото зеле – или както е известно в България – кисело зеле. И ако Япония ни е твърде далеч, а и не си падаме по изтънчените френски сирена, то в килера на почти всеки от нас се намира някое и друго забравено бурканче с кисело зеле от баба. Важното е да се стремим да живеем природосъобразно, да се храним пълноценно, намирайки време в забързаното ни ежедневие да дадем на организма ни нужните витамини, а той несъмнено ще ни подари в замяна едно по-добро, здраво и щастливо бъдеще!
1.1 2.1 2.2 2.3 3.1 3.2 4.1 5.1 6.1 7.1 8.1 9.1 10.1 11.1 11.2 12.1 13.1 14.1 14.2 14.3 15.1 16.1 17.1 18.1 19.1 20.1 21.1 21.2 21.3 21.4 22.1 22.2 23.1 23.2 23.3 24.1 24.2 24.3 25.1 26.1 26.2 26.3 26.4 27.1 27.2 27.3 27.4 27.5 28.1 28.2 28.3 28.4 28.5 29.1 30.1 31.1 32.1 32.2 32.3 32.4 33.1 34.1 34.2 34.3 34.4 35.1 35.2 36.1 36.2 36.3 36.4 37.1 38.1 38.2 38.3 38.4 39.1 39.2 39.3 39.4 40.1 41.1 42.1 43.1 44.1 44.2 44.3 45.1 45.2 45.3 45.4 45.5 45.6 46.1 47.1 47.2 47.3 48.1 49.1 50.1 51.1 52.1 53.1 53.2 53.3 54.1 55.1 56.1 56.2 56.3 56.4 57.1 57.2 58.1 58.2 58.3 58.4 58.5 58.6 59.1 59.2 60.1 60.2 61.1 61.2 61.3
What You Need to Know About Vitamin K2, D and Calcium Vitamin K is a fat-soluble vitamin most well known for the important role it plays in blood clotting. However,did you know that there were different kinds of Vitamin K? I know, crazy right? Vitamin K1 is mainly known for is ability to help with blood clotting. Vitamin K2 actually works in harmony with calcium and vitamin D. This becomes important if you are supplementing with Vitamin D and lacking K2. Dr. Kate Rheaume-Bleue, authored the “bible” on this topic, titled: Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life “Without Vitamin K2, the body cannot direct calcium to the bones where it’s needed; instead, the calcium resides in soft tissue (like the arteries)–leading to a combination of osteoporosis and atherosclerosis” What’s So Special About Vitamin K2? Vitamin K is one of the 4 fat-soluble vitamins; (A,D,E & K) The three types of vitamin K are: - Vitamin K1, or phylloquinone – found naturally in plants, especially green leafy vegetables; K1 goes directly to your liver and helps you maintain healthy blood clotting - Vitamin K2, also called menaquinone, is made by the bacteria that line your gastrointestinal tract; K2 goes straight to your blood vessel walls, bones, and tissues other than your liver - Vitamin K3, or menadione, this is synthetic and is known to cause toxicity. Stay away. Types and Sources of Vitamin K2 - MK-4, a short-chain form of vitamin K2 found in animal-based foods like butter and egg yolks - MK-7, longer-chain forms found in fermented foods. This is the one you’ll want to look for in supplements, because in a supplement form, the MK-4 products are actually synthetic. They are not derived from natural food products containing MK-4. - The MK-7 natural bacterial-derived vitamin K2 – is from a fermentation process, which offers a number of health advantages: - Stays in your body longer - Longer half-life, which means you can just take it once a day in very convenient dosing - The MK-7 natural bacterial-derived vitamin K2 – is from a fermentation process, which offers a number of health advantages: How Much Vitamin K2 Do You Need? Since every human is so different the optimal amounts of vitamin K2 are still not exactly understood, and it seems likely that 180 – 200 mcg of vitamin K2 should be enough to activate your body’s enzymes to shuttle the calcium where it needs to be, and remove it from the places where it shouldn’t. “The average person is getting a lot less than 200mcg of K2. In the North American diet, you can see as little as maybe 10% of that or less. Certainly, not near enough to be able to optimize bone density and improve heart health.” Rheaume-Bleue Vitamin K2’s other main role is to activate proteins that control cell growth. That means K2 has a very important role to play in cancer protection. When we’re lacking K2, we’re at much greater risk for osteoporosis, heart disease, and cancer. And these are three concerns that used to be relatively rare. Over the last 100 years, as we’ve changed the way we produced our food and the way we eat, they have become very common.” Researchers are also looking into other health benefits. For example, one recent study published in the journal Modern Rheumatology found that vitamin K2 has the potential to improve disease activity besides osteoporosis in those with rheumatoid arthritis (RA). Another, published in the journal Science, found that vitamin K2 serves as a mitochondrial electron carrier, thereby helping maintain normal ATP production in mitochondrial dysfunction, such as that found in Parkinson’s Disease. The Interplay Between Vitamin K2, Vitamin D, and Calcium As I’ve discussed on numerous occasions, vitamin D is a critical nutrient for optimal health as it’s involved in over 2000 critical jean functions. and is best obtained from direct sun exposure. However, many are taking oral vitamin D, which may become problematic unless you’re also getting sufficient amounts of vitamin K2. Dr. Rheaume-Bleue explains: “When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move the calcium around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren’t realized. So, really, if you’re taking vitamin D, you’re creating an increased demand for K2. And vitamin D and K2 work together to strengthen your bones and improve your heart health. For so long, we’ve been told to take calcium for osteoporosis… and vitamin D, which we know is helpful. But then, more studies are coming out showing that increased calcium intake is causing more heart attacks and strokes. That created a lot of confusion around whether calcium is safe or not. But that’s the wrong question to be asking, because we’ll never properly understand the health benefits of calcium or vitamin D, unless we take into consideration K2. That’s what keeps the calcium in its right place.” IMPORTANT: If You Take Vitamin D, You Need K2 This is a really crucial point: If you opt for oral vitamin D, you need to also consume in your food or take supplemental vitamin K2. “There are so many people on the vitamin-D-mega-dose bandwagon, taking more and more of vitamin D. And it could absolutely be causing harm if you are lacking the K2 to complete the job to get the calcium where it’s supposed to be,”Rheaume-Bleue warns. “We don’t see symptoms of vitamin D toxicity very often. But when we do, those symptoms are inappropriate calcification. That’s the symptom of vitamin D toxicity. And it is actually a lack of vitamin K2 that can cause that…” While the ideal or optimal ratios between vitamin D and vitamin K2 have yet to be elucidated, Rheume-Bleue suggests about 150-200 micrograms of K2 will meet the need for the “average” healthy person. “My earlier recommendation was not taking into account people who were doing high dose of vitamin D supplementation,” Rheaume-Bleue says. “That’s where it gets a little bit more technical. It seems that for the average person, around 200 to 280 micrograms will activate your K2 proteins and do a lot of good for your bones and your heart. If you’re taking high levels of vitamin D… then I would recommend taking more K2.” The good news is that vitamin K2 has no toxicity. No toxic effects have ever been demonstrated in the medical literature. “The reason why K2 doesn’t have potential toxic effect is that all vitamin K2 does is activate K2 proteins. It will activate all the K2 proteins it finds. And if they’re all activated and you take extra K2, it simply won’t do that. That’s why we don’t see a potential for toxicity the way we do with vitamin A or D,” she says. If You Need Calcium, Aim for Calcium-Rich Foods First For those who are calcium deficient, Rheaume-Bleue recommends looking to food sources high in calcium, before opting for a supplement. This is because many high calcium foods also contain naturally high amounts of, you guessed it, vitamin K2! Nature cleverly gives us these two nutrients in combination, so they work optimally. Good sources of calcium include dairy, especially cheeses, and vegetables, although veggies aren’t high in K2. Additionally, magnesium is far more important than calcium if you are going to consider supplementing. Magnesium will also help keep calcium in the cell to do its job far better. In many ways it serves as nutritional version of the highly effective class of drugs called calcium channel blockers. If you do chose to supplement with calcium, for whatever reason, it’s important to maintain the proper balance between your intake of calcium and other nutrients such as: - Vitamin K2 - Vitamin D - Magnesium The Importance of Magnesium As mentioned previously, magnesium is another important player to allow for proper function of calcium. As with vitamin D and K2, magnesium deficiency is also common, and when you are lacking in magnesium and take calcium, you may exacerbate the situation. Vitamin K2 and magnesium complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease. Dietary sources of magnesium include sea vegetables, such as kelp, dulse, and nori. Few people eat these on a regular basis however, if at all. Vegetables can also be a good source, along with whole grains. However, grains MUST be prepared properly to remove phytates and anti-nutrients that can otherwise block your absorption of magnesium. As for supplements, Rheaume-Bleue recommends using magnesium citrate. Another emerging one is magnesium threonate, which appears promising primarily due to its superior ability to penetrate the mitochondrial membrane. How Can You Tell if You’re Lacking in Vitamin K2? There’s no way to test for vitamin K2 deficiency. But by assessing your diet and lifestyle, you can get an idea of whether or not you may be lacking in this critical nutrient. If you have any of the following health conditions, you’re likely deficient in vitamin K2 as they are all connected to K2: - Do you have osteoporosis? - Do you have heart disease? - Do you have diabetes? If you do not have any of those health conditions, but do NOT regularly eat high amounts of the following foods, then your likelihood of being vitamin K2 deficient is still very high: - Grass-fed organic animal products (i.e. eggs, butter, dairy) - Certain fermented foods such as natto, or vegetables fermented using a starter culture of vitamin K2-producing bacteria. Please note that most fermented vegetables are not really high in vitamin K2 and come in at about 50 mcg per serving. However, if specific starter cultures are used they can have ten times as much, or 500 mcg per serving. - Goose liver pâté - Certain cheeses such as Brie and Gouda (these two are particularly high in K2, containing about 75 mcg per ounce) “An important thing to mention when it comes to cheese (because this becomes an area of confusion), [is that] because cheese is a bacterial derived form of vitamin K2, it actually doesn’t matter if the cheese came from grass-fed milk. That would be nice, but it’s not the milk that went into the cheese that makes the K2. It’s the bacteria making the cheese, which means it doesn’t matter if you’re importing your brie from France or getting it domestically. Brie cheese, the bacteria that makes brie cheese, will make vitamin K2,” she says. Fermented vegetables, which are one of my new passions, primarily for supplying beneficial bacteria back into our gut, can be a great source of vitamin K if you ferment your own using the proper starter culture. We recently had samples of high-quality fermented organic vegetables made with our specific starter culture tested, and were shocked to discover that not only does a typical serving of about two to three ounces contain about 10 trillion beneficial bacteria, but it also contained 500 mcg of vitamin K2. Note that not every strain of bacteria makes K2. For example, most yoghurts have almost no vitamin K2. Certain types of cheeses are very high in K2, and others are not. It really depends on the specific bacteria. You can’t assume that any fermented food will be high in K2, but some fermented foods are very high in K2, such as natto. Others, such as miso and tempeh, are not high n K2. Pregnant? Make Sure You’re Getting Enough Vitamin K2 Last but not least, while vitamin K2 is critical for the prevention of a number of chronic diseases listed above, it’s also vital for women who are trying to conceive, who are pregnant, and for growing healthy children. “K2 plays a very important role throughout pregnancy (for the development of teeth for both primary and adult teeth, the development of proper facial form, healthy facial form, as well as strong bones), then again throughout childhood to prevent cavities, and through adolescence as the skeleton is growing,” Rheaume-Bleue says. Vitamin K2 is needed throughout pregnancy, and later while breastfeeding. It may be particularly important during the third trimester, as most women’s levels tend to drop at that time, indicating there’s an additional drain on the system toward the end of the pregnancy. Since vitamin K2 has no toxicity issues, it may be prudent to double or even triple — which is what Rheaume-Bleue did during her own recent pregnancy — your intake while pregnant.