Better+Nutrition+June+2019

JUNE  (^) • 19
The richest source of K 2 is natto, a
fermented soy food that isn’t a usual part
of a Western diet. Other sources include
animal foods, especially liver and dark
meat with skin from chicken and duck,
egg yolks, and full-fat cheeses. Foods
from grass-fed animals, who convert
the vitamin K 1 in grass into vitamin K 2 ,
contain more K 2 than the same foods from
grain-fed animals. A Western diet may not
provide enough K 2 , but supplements can
bridge the gap.
Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of
several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
A study of 244 postmenopausal
women compared the eff ects of
taking a placebo or 180 mcg of the
MK-7 form of vitamin K 2 (MenaQ7,
a patented form), daily for 3 years.
Bone scans showed that the MK-7
supplement signifi cantly reduced
age-related bone loss and increased
the strength of bones.
Another study looked at vitamin K
in the diets of 16,057 women who
were between the ages of 49 and
70 and had no heart disease.
Researchers monitored them for
6–8 years and found that those
who consumed the most vitamin K 2
developed the least heart disease;
vitamin K 1 , however, did not aff ect
the heart.
Low levels of vitamin K 2 also correlate
with higher incidence of diabetes.
In addition, emerging research is
fi nding a link between adequate K 2
and cancer prevention, proper immune
function, and healthy liver, kidney,
and neurological function.
product
PICKS
Doctor’s
BestNatural
Vitamin K
MK-­ with
MenaQ­
Vitamin K
Garden of
LifeVitamin
Code Raw
K-Complex
Zhou Nutrition
Vitamin K + D‡
Food Sources of Vitamin K
Vitamin K 1 is found in leafy green
vegetables, and it’s estimated that most
people get enough K 1 from food. But
our levels of vitamin K 2 quite likely
fall short.
TWO TYPES OF VITAMIN K
VITAMIN K (PHYLLOQUINONE):Enables healthy blood clotting. Daily recommended
amounts are 90 mcg for women and 120 mcg for men, which are easy to get from
leafy greens or multivitamins.
VITAMIN K (MENAQUINONE):Essential for calcium to be used in bones rather than
arteries, where calcium deposits lead to heart disease. There is no set recommended
daily amount, but in a Western diet, levels may well fall short of optimum.
The MK-7 subtype of vitamin K 2 is measured in micrograms (mcg), whereas the
MK-4 subtype is typically measured in milligrams (mg). Studies have used 180 mcg of
MK-7 or 15–45 mg of MK-4. Products described as “full spectrum” or as a “complex”
contain multiple subtypes.
There is no recommended upper limit, as the vitamin is not considered to be toxic.
Vitamin K 2 is fat-soluble and is absorbed more effectively when taken with fatty food.
Caution: Vitamin K sup plements (K 1 and K 2 ) are not recommended for anyone taking
blood-thinning medications. These typically work by blocking vitamin K, and taking
the vitamin can reduce effectiveness of the drugs.
Dark Leafy Pesto
Makes 1 cup
Made with blanched greens, this vitamin
K-rich pesto gets a hint of Southern flavor
from pecans and fresh sage. You could
even spice it up with a dash of hot sauce.
 oz. collard, kale, or mustard greens,
tough stems trimmed
¼ cup pecans
¼ cup Parmesan cheese
­ cloves garlic, peeled
¼ cup sage leaves
⅔ cup olive oil
½ tsp. salt, optional
⅛ tsp. freshly ground black pepper
‰. Blanch greens in large pot of boiling
salted water minutes. Refresh under cold
water. Drain, pat dry, and tear into pieces.
‹. Pulse pecans, Parmesan, and garlic in
food processor until finely chopped.
Add collard and sage leaves, and pulse
until greens are finely chopped. With
motor running, add oil in steady stream,
and process until smooth. Season with
salt (if using) and pepper.
Per serving:  cal; <g prot; g total fat
(­g sat fat); <g carb; mg chol; ­mg sod;
<g fiber; <g sugars
BN0619_D_CheckOut_JS.indd 19 4/30/19 12:35 PM