Knowing which nutrients are important isn’t enough; you also need to know the natural sources of vitamins and minerals and what they can do for you too. Here we will discuss vitamin K and calcium and find out why they are so important that knowing their natural food sources will always be beneficial to you.
Food sources: kale, collard greens, spinach, Swiss chard, mustard greens, parsley, turnip greens, Brussels sprouts, broccoli, Romaine lettuce
Vitamin K is also found in fermented products such as cheese and yogurt, for the bacteria in these foods created a special type of the vitamin known as K2. However, nutritionists state that the foods listed above as well as other leafy green vegetables give the healthiest form of vitamin K.
The benefit that vitamin K is best known for is its indispensable role in proper blood coagulation. In fact it shouldn’t be seen as a benefit but a necessity, for lack of the vitamin greatly reduces the clotting process. A vitamin K injection dose of 100 micrograms or more are often given to those who have bleeding disorders, such as people who get nosebleeds regularly or women who have heavy menstrual bleeding.
Vitamin K is also important for keeping the bones strong and healthy, and it helps make sure that calcium is stored in the bones and doesn’t start forming crystals on the tissues and arteries, which can be dangerous.
Food sources: yogurt, sesame seeds, milk, tofu, sardines, cheese, cinnamon, spinach, collard greens, turnip greens
Calcium works closely with vitamin K for keeping the bones strong and properly dense, thereby protecting against bone marrow loss, low bone marrow mineral density, and osteoporosis. Together with the mineral known as phosphorus, it forms calcium phosphate to make sure that the bones grow into their proper shape. Calcium is also important for aiding other nutrients in keeping the blood cells, nerves and muscles functioning correctly. When the body gets too little of this mineral, it will start using the calcium stores deposited in the bones, and in time this can lead to osteoporosis and bone fractures.
Both vitamin K and calcium are found in green and leafy vegetables like spinach and the greens of collards and tofu, and by making a point of eating these food sources regularly, you lower your risk of developing bleeding disorders and problems of the skeletal system. The natural sources of vitamin K and calcium also present plenty of other nutrients so you can get and maintain good health all the time.