Vitamin K and its health benefits

Vitamin K and its health benefits

Blog > Vitamin K and its health benefits

Vitamin K and its health benefits

Vitamin K and its health benefits

Named after the German word ‘Koagulation’ (or coagulation), Vitamin K refers to a group of three basic types of vitamins; K1, K2 and K3. Vitamin K1 is easily found in most plant foods, especially green vegetables, along with K3 which is found in most foods. Vitamin K2 is less common in plant-based diets, except where they have gone through fermentation in the case of tempeh or miso. The daily recommended amount of Vitamin K is 80 mcg (micrograms).

 

Vitamin K is most commonly associated with blood clotting; the process requires a complex interplay of multiple proteins, of which 4 of them require vitamin K to function. Additionally, Vitamin K has been vigorously studied for its role in bone health, where it helps maintain a healthy bone mineral density. This helps reduce risk of bone fractures, especially hip fractures. Preliminary studies show promise in the use of Vitamin K in the fight against osteoporosis and osteoarthritis.

Vitamin K is critical for the process of photosynthesis in plants, so it should come as little surprise that fresh greens are a go-to ready source.

Kale & its many varieties 

Belonging to the cruciferous family, Kale is a bona fide superfood with its high concentrations of Vit K (1 cup cooked gives >1000% DV!), minerals, and antioxidants. Do you know the many varieties of kale out there?

Curly Kale has a peppery, bitter/tangy taste. Surprisingly a single serving has more vitamin C than an orange. Great for baking into kale chips. Red Kale, with a red stem, has a similar taste to curly Kale but is much sweeter and perfect for eating raw. Lacinato Kale is super dark, thinner, soft, and rich in flavor. Best when cooked and good in salads too. Redbor Kale has a deep purple color and is best softened through cooking in soups. Baby Kale is the easiest kale to find. Smaller and tender, the leaves taste great in salads and smoothies.

Basil, also known as Tulsi meaning ‘the incomparable one’

Basil is a powerful adaptogen. Adaptogens are herbs that are stress busters (physical, chemical & biological). Use it in cooking, grind into a pesto, infuse in hot water or simply chew a couple of leaves everyday. The eugenol compound extract from basil has been widely studied for its anti-inflammatory effects, providing the same relief that many over-the-counter aspirins do. A half cup of fresh basil provides 98% DV of vitamin K and 10% DV manganese and copper.

Leeks do more than just flavor soup
They comprise 16% inulin fiber, which nourishes good gut bacteria. Studies showed that eating leeks over 2 weeks increased beneficial bifidobacterial count in the gut. Leek belongs to the allium family which also includes garlics, onions and scallions, and contains many of the same beneficial compounds the latter group posses. Similarly, let leeks sit 5 minutes after cutting so their anti-cancer compounds develop fully. 1 cup cooked leeks provide 30% DV vitamin K and 6% DV folate.

Miso is a unique source of vitamin K2
A traditional ingredient of Japanese and Chinese cuisine, miso is a paste made from fermented soyabeans, the fermentation being triggered by a mould called ‘koji’ (Aspergillus oryzae). The paste imparts the coveted ‘umami’ taste that these oriental cuisines are famous for. Miso is a great source of beneficial bacteria that strengthen our gut and enhance energy levels. Little wonder that many Japanese households begin the day with a bowl of miso soup. 1 tablespoon yields 1 cup of soup, providing 6% DV vitamin K, along with a host of other beneficial minerals. 


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Vitamin D and its health benefits

Vitamin D and its health benefits

Blog > Vitamin D and its health benefits​

Vitamin D and its health benefits

Best known as the ‘sunshine’ vitamin, Vitamin D is important for bone health. This vitamin helps to increase our ability to absorb and retain calcium from our diets, contributing to stronger bones. Insufficient levels of Vitamin D has been shown to lead to softening of bones, also known as rickets in children or osteomalacia in adults. Vitamin D also plays a role in enabling the development of white blood cells to defend against infections; in the past, physicians had unknowingly prescribed sunlight to treat tuberculosis patients believing that exposure to light was what killed the bacteria!

 

The daily recommended amount for a healthy adult is 400 International Units (IU), or 10 micrograms of cholecalciferol – this also happens to be the compound that is produced when our skin interacts with sunlight. The main dietary sources of vitamin D are to be found in fish, eggs and mushrooms. Most of our dietary requirements actually come from fortified foods. However, deficiency is increasingly on the rise with reduced exposure to sunlight, sunscreen usage and dietary patterns.

Today, we investigate these various factors.

Mushrooms are a good plant-based source of vitamin D

Mushrooms are a powerhouse of nutrients and studied for their various health benefits. Varieties such as maitake, morel, chanterelle, oyster, and shiitake all contain natural Vitamin D. Mushrooms convert a precursor to vitamin D, called ergosterol, into vitamin D2 when exposed to UV light. Shiitake mushrooms, when dried outdoors in sunlight, express up to 400 times more vitamin D! Mushrooms also contain a host of other essential nutrients like vitamin B12 that are less common in plant-based diets.

The sunshine vitamin – how much is enough?

Vitamin D is technically a hormone because when exposed to ultraviolet B (UVB) of the sun, a vitamin D receptor in our skin naturally converts cholesterol in the skin to vitamin D3. 10–30 minutes of midday sunlight, several times per week is enough to provide all the required vitamin D. People with darker skin may need a little more than this because melanin, the pigment response for the skin color slows the absorption of the UVB. Excessive exposure to the sun should be avoided due to its link to skin cancer.

Are fortified foods healthy?

Where people are unable to glean enough vitamin D from their diets, governments around the world have rolled out fortification regimens of common foods like milk, orange juice, spreads and cereals under public health policies. While this has certainly helped to curb malnutrition and deficiency in food insecure regions, these fortified foods tend to be heavily processed and contain high amounts of sodium and fats. We now also run the paradoxical risk of overdosing on fortified vitamins! Cut through the marketing hype of packaged, fortified foods. Begin with whole foods as your base and supplement as necessary.



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Carbohydrates get a bad rap

Carbohydrates get a bad rap

Blog > Carbohydrates get a bad rap

“Carbs make you fat”.

 

“Carbs are unhealthy”. “Too much carbs raise your blood sugar”. Carbs get a bad rap and oftentimes unfairly so. What’s the evidence behind these claims?

At 4 calories per gram, carbohydrates are a key source of energy for bodies, and the preferred fuel for our brains. Carbohydrates are typically compounds containing carbon, hydrogen and oxygen in a 1:2:1 ratio, typically categorised as simple carbohydrates (short chains of sugar molecules found in table sugar, honey, fruits) or complex carbohydrates (longer chains of sugar molecules found in vegetables, whole grains).

 

To investigate the claims above, we need to first establish that the quality of the carbohydrate matters more than the quantity. Carbohydrates contribute directly to increased blood sugar levels which is causally related to obesity, cardiovascular disease and type II diabetes. Refined grains and sugar-sweetened products are easier for our bodies to process and have a direct impact on increased risk. On the other hand, whole grains, legumes and starchy vegetables contain complex carbohydrates which are harder to break down (because of their chain length, the surrounding structure around the carbohydrate) carry reduced risks. The main difference is explained by the glycemic index and glycemic load of these foods; the lower the numbers, the lower the blood sugar level increases.

 

Then there are ‘good’ carbohydrates like fiber. A plant-based carbohydrate that is not processed by human enzymes, fiber is essential for good microbial health in the gut. Fibers pass through our digestive system quickly since they can’t be absorbed, and in turn signal to the brain that we are full, help us stay sated longer.

 

While there is no recommended minimum requirement, we do not need to unduly starve our bodies of carbohydrates. If you do not have pre-existing medical conditions, here are some great carbohydrates to include in your diet.

Quinoa: a pseudocereal with outstanding nutrition!

Grains are often thought of as the primary contributor to weight gain, and the first to go in low-carb/keto diets. However, not all grains are alike. Refined grains have the germ and bran separated from the starchy endosperm, making it easier to use or cook with but actually leading to higher risks of type II diabetes. On the other hand, whole grains like quinoa have a low glycemic load, leading to inverse correlations with chronic obesity, and cardiovascular diseases. On top of that, it is rich in many other nutrients across proteins, minerals (like manganese and copper), substantial amounts of fiber and omega-3 fatty acids.

Potato: A guilty love affair!

Why do we love to hate potatoes, even as we love to eat them? Yes, its a starchy fellow but it is also full of goodness. 1 cup baked contains 36g of carbohydrates, and a dazzling array of potassium, copper, fiber (mainly in its skin). Most notably, potatoes are rich in vitamin B6 which is involved in hundreds of enzymatic reactions all over the body, from creating amino acids and red blood cells to keeping the nervous system going. When cooked and left to cool, some of the starches turn into resistant starch which conversely help with glycemic control.

Blueberries: sweet treats that actually help lower diabetes

While we might associate sugar-rich fruits as high carb foods, they also offer plenty of vitamins, minerals and fiber that are essential for an all-round diet. The good news is that while they might appear to have high sugar content, fruits typically have low-to-moderate glycemic loads. Curiously, fruits like blueberries have shown increasing evidence in improving insulin sensitivity and improved blood sugar levels. Blueberries have a unique combination of phenolic compounds that bring amazing antioxidant and anti-cancer properties.

Chickpeas: your daily blood sugar defence

Part of the legume family, chickpeas contain a high amount of carbohydrates at first glance: 1 cup cooked chickpeas contain about 40g of carbohydrates, along with 15g of protein and 12g of fibres. The latter two are essential in improving our digestive process and regulating the release of sugar from food. Studies have shown improved blood sugar levels in participants after just one week of regular consumption!



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