Heart Health

Omega-3 for Kids: Why You Should Boost Your Child’s Intake

The therapeutic properties of omega-3s can help in the treatment of many short-term ailments while also providing protection against long-term health conditions. But omega-3 fatty acids are not just beneficial for adults; research has proven that there is no shortage of health benefits of omega-3 for kids. This important fatty acid can produce a profound effect on children’s short-term and long-term health.

Here is what you need to know about omega-3 fatty acids, how they can boost your child’s health and wellness in a variety of ways and how you can ensure that your child is getting sufficient amounts of this nutrient.

What Are Omega-3 Fatty Acids?

If you have spent any time researching vitamins and minerals, you have likely run across studies documenting the many benefits of omega-3 fatty acids. But what are omega-3s exactly? These fatty acids are vital to many health functions, most specifically fetal development, immunity strength, heart health and brain function.

Because your body does not produce these fatty acids on its own, they are considered essential. This means that you need to be proactive about getting them from food and other supplements.

There are three primary types of omega-3 fatty acids. You can find alpha-linolenic acid (ALA) in plant foods, including some vegetables, nuts, seeds and vegetable oils. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish such as tuna and salmon. Many people also choose to obtain their EPA and DHA from supplements.

Omega-3 for Kids Benefits

Although the generous health benefits of omega-3s is well-documented, it has been more recently that the advantages of this fatty acid for the growing bodies of children has come into light. These benefits include both physical health advantages and an improvement of mental wellness. Here are some of the most compelling reasons to incorporate omega-3 fatty acids into your child’s diet.

Protects Against Asthma

A study out of the UK shed light on how the intentional intake of more omega-3 fatty acids can offer protection against asthma. The intake of these acids provides a preventative measure in the development of asthma in children.

Boosts Brain Health

What parent does not want to boost their child’s brain function? Kids who regularly eat fatty fish or take an omega-3 supplement have been shown to score higher on intelligence quotient (IQ) tests. In addition, multiple studies have demonstrated that omega-3 supplements may decrease the symptoms of attention deficit hyperactivity disorder (ADHD).

Encourages Healthy Sleep Patterns

One of the reasons that children enjoy better mental health and brain function due to the intake of omega-3s is because this fatty acid also encourages healthy sleep patterns. The studies show that regular intake of omega-3s reduces sleep disturbances, supporting healthy sleep patterns.

Lowers Cholesterol Levels

Supplementing with essential fatty acids has been shown to offer protection to kids with unhealthy cholesterol levels. The protection is vital because it helps to guard against the development of heart disease later down the road. The intake of this nutrient provides this protection by increasing the level of healthy omega-3 fatty acids in the bloodstream. The research showed that an omega-3 supplement has the potential of changing the lipid profile of a child’s bloodstream, lowering their risk of heart disease later in life.

How to Incorporate More Omega-3s into Your Child’s Diet

While you may have to work a little harder to incorporate omega-3s into your child’s diet when compared with more accessible nutrients, it is still within reach if you are diligent about this practice. The amount of omega-3s needed to see optimal benefits largely depends on the age and size of your child. Your healthcare provider will be a good resource when determining the dosage goal that is appropriate for your child.

Start with looking at ways to incorporate the omega-3s through food. The gold standard for omega-3s is cold-water fatty fish such as salmon, tuna, mackerel and sardines. Other good food choices include nuts, seeds and plant oils. Walnuts, chia seeds, flax and canola oil are some of the most accessible foods for children.

Fortunately, many of today’s most kid-friendly foods are also fortified with omega-3s, making it even easier for your child to hit the recommended intake for optimal health. It is a good idea to get in the habit of reading labels to find foods that are high in this fatty acid.

Supplements also provide an extra layer of insurance for your omega-3 needs. There are a number of omega-3 supplements designed with a child’s growing body in mind, giving you the assurance that your child will not be deficient in this crucial building block for good health.

As more evidence pours in, it becomes even more obvious that kids can benefit from omega-3 fatty acids. Health-savvy parents would be wise to consider using these fatty acids as a means to supporting optimal health and wellness for their children.

Benefits of Fish Oil for Men Include Better Heart Health, Sexual Health and More

Mar 27 by Ewcopywriting

With its high omega-3 fatty acid content, there is no shortage of the amazing benefits of fish oil for men, including immense advantages for both physical and mental health concerns. Here is what you need to know about how to get adequate amounts of this this nutritional gold and how it can help you to be healthier.

What is Fish Oil

Fish oil is full of valuable omega-3 polyunsaturated fatty acids; while these essential fatty acids are used throughout the body, you are not able to produce them on your own. Because the human body can’t produce omega-3s, it’s important to be intentional about getting these nutritional powerhouses from various dietary sources or supplements.

The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). Although EPA and DHA are found in abundance in fish oil, ALA is derived from seeds and oils such as flaxseed, hemp, chia and common vegetable oils.

Good Sources of Fish Oil

The best dietary source of fish oil is fatty fish like sardines, salmon, tuna, herring and mackerel. According to the American Heart Association (AHA), it is advised to make fish a part of your diet at least twice per week. Unless you are intentional about eating a great amount of fatty fish each week, there is a good chance that you are not getting enough omega-3 fatty acids to see the immense benefits.

Other good sources of omega-3 fatty acids are certain plant oils, including canola, soybean and flaxseed. Chia seeds and walnuts are good sources if you need a quick and portable source. You may also find these omega-3s in fortified foods, including certain types of yogurt and eggs. Be sure to carefully read the labels if you are looking for foods that have been fortified with these fatty acids.

As with most of your nutritional needs, you can also look into supplements that provide fish oil as a viable way to provide extra insurance. If looking into supplements, keep in mind that studies have shown that taking a fish oil supplement with a meal that contains fat may work to boost the rate of absorption. According to the National Center for Complementary and Integrative Health, a fish oil supplement is unlikely to cause major negative side effects.

Benefits of Fish Oil for Men

Now that you know where to find these essential fatty acids, you need to know why it is so important for you to make this effort. Here are some of the primary benefits of fish oil for men.

Heart Health

Heart disease is the leading cause of death for males in the United States. This statistic makes it worth the time to discover ways that you can help to mitigate this risk. Taking in adequate amounts of fish oil may reduce triglyceride levels and blood pressure. Additionally, the heart-healthy omega-3s may also lower levels of bad cholesterol in the body.

Sexual Health

So why is taking in the recommended amount of fish oil particularly beneficial to men? A 2020 study suggested that taking a fish oil supplement led to a higher volume of semen for men. Men who took a fish oil supplement also boasted a better profile for the hormone that regulates the production of sperm. Together, these results suggest that fish oil supplements may be beneficial in both fertility and sexual function.

Eye Health

A recent study showed that adequate amounts of fish oil could treat inflammatory eye diseases while also reducing the risk of developing age-related macular degeneration (AMD). In addition, the American Academy of Ophthalmology (AAO) recommends getting a sufficient amount of fish oil in the diet in order to reduce the symptoms of dry eye.

Mental Health

A growing body of research indicates that people who struggle with depression may exhibit inadequate levels of omega-3 fatty acids. In addition, studies have demonstrated a link between low levels of fatty acids and cognitive decline. Other studies have shown that EPA and DHA may be helpful in fending off dementia, Parkinson’s disease and certain types of post-traumatic stress disorders.

Other Benefits of Fish Oil for Men

The benefits of fish oil for men do not stop with the above categories. Men who are intentional about getting the recommended daily amount of fish oil can also feel good about lowering the risk of developing prostate cancer, seizures related to epilepsy, stroke and more.

Over all, it is clear that it is a good idea for men to make the intake of fish oil one of the cornerstones of a healthy eating plan. With so many specific benefits to men, you owe it to yourself to make this commitment to obtaining a sufficient amount of fish oil from your daily diet. The specific benefits of fish oil for men make it worth the time to consider how it may be possible to improve your health and wellness via this avenue.

Getting More Exercise Proven to Increase Lifespan

Feb 17 by Ewcopywriting

While many people go hard after exercise so that they can look better, getting in shape is about more than looking your best in a swimsuit. Getting more exercise has been proven to protect your heart, boost brain function, curb appetite and even prolong your life. Here are just a few of the reasons why you should abandon your couch potato habits and get moving.

Exercise Prolongs Your Life

The most convincing reason to make exercise a part of your lifestyle is because it has been proven to prolong your life. A 2019 study out of the Swedish School of Sport and Health Sciences in Stockholm found that individual mortality risk decreases with increased levels of exercise. These results are the same regardless of age, gender and general level of fitness.

Even moderate amounts of exercise can lead to greater longevity. Replacing only 30 minutes per day of inactivity with physical movement may boost your lifespan. A 2017 study out of the Columbia University Vagelos College of Physicians and Surgeons in New York City found that those who sat for less than half an hour at a time had the lowest risk of early death.

The study also showed that if you have a job that is sedentary, it is a good idea to be diligent about getting up every 30 minutes to walk a bit. Doing so may lower the risk of a premature death. It is the short spurts of regular movement that may be the key to longevity.

Exercise Protects Your Heart

Consistent exercise can also keep your heart young. A study conducted by researchers at Johns Hopkins University in Baltimore demonstrated that it is never too late to protect your heart through regular exercise. The findings of the study showed that engaging in 150 minutes of moderate to vigorous exercise every week during the middle age years can reduce your risk of heart failure by up to 31 percent.

What was most surprising was the finding that beginning to engage in moderate activity in middle age may reduce the risk of heart failure by 23 percent. This shows that it is never too late to get going with your exercise routine, even if you are starting at a baseline of no regular physical activity. Even making this important lifestyle change later in life can have beneficial effects.

Exercise Improves Brain Function

There is no shortage of research to prove that regular exercise improves brain function. Moving your body and working up a sweat can help to slow down the normal aging of the brain. Exercise may also mitigate the odds developing mild cognitive impairment (MCI).

A study from the University of Miami Miller School of Medicine in Florida revealed that for seniors, spending a minimum of at least 52 hours exercising over an average period of six months may boost the brain’s processing speed. This makes it easier for the brain to process data and perform tasks. This benefit was observed in seniors with no diagnosed cognitive impairment as well as with those who had been previously diagnosed with MCI. Comparatively, seniors who exercised for an average of only 34 hours over the same time period did not report any benefits.

It is important to note that while there was a definite link between cognitive function and the amount of exercise, the intensity of the activity did not appear to have an impact. Lower intensity exercises were just as effective at providing advantages as more intense activity. The benefits were observed regardless of whether the activity was high-intensity aerobic exercise, strength training or yoga.

Exercise Curbs Your Appetite

Many people erroneously believe that exercise will make you hungrier. However, numerous studies have demonstrated that aerobic exercise actually decreases your overall appetite. This happens as a result of the effect of exercise on the hormones that control your hunger levels.

A study out of the Albert Einstein College of Medicine in Bronx, New York set out to explain why appetite was suppressed after exercise. The results suggest that the increased amount of body heat that occurs as a result of physical activity works to stimulate specific receptors in the brain that decrease the desire to eat.

Getting More Exercise is Valuable in Every Way

All of these reasons point to the fact that getting more exercise is beneficial in a myriad of ways that stretch well beyond just looking good. While it is certainly understandable to want to keep your weight in the healthy range so that you can fit into all of your favorite clothes, these other compelling reasons provide even more motivation to stick with your program. You owe it to your physical and mental health to be intentional about making regular exercise a part of your everyday routine.

How the Anti-Aging Nutrient NADH Benefits Overall Health

Feb 11 by Ewcopywriting

After more than a century of study, science is making real breakthroughs in its understanding of how nicotinamide adenine dinucleotide (NAD) works in cells to preserve cellular health and function, as well as fight disease. First discovered in 1906 through a study on the fermentation of yeast, modern science recognizes that NAD is present in all living cells as an essential coenzyme with a vital role in aiding the cells’ mitochondria to produce energy. NAD affects the body on a cellular level, impacting mitochondrial performance. Learn more about how anti-aging nutrient NADH benefits include helping to fight disease and protect overall health.

What NAD Does

NAD takes two forms, depending on what point in the energy production cycle it is. These two forms are NAD+ and NADH. NAD levels decrease with age, contributing to the mitochondrial inefficiency and deterioration linked to aging and disease processes.

The human body is made up of an amazingly complex set of highly integrated systems that act as a whole. The foundation of all body and mind functions lies in the almost inconceivable number of chemical reactions and electrical impulses that take place in our cells, molecules, atoms and subatomic particles. As an essential coenzyme, NAD acts as a critical partner, or helper molecule, to regulating proteins, called enzymes, facilitating and enabling the chemical reactions that form the base of the life processes and functions of cells. NAD is essential to the processes involved in the generation of energy by the mitochondria due to its dual function of receiving and providing electrons.

Understanding the Forms NAD Takes

NAD is a term used to encompass the two forms it takes (NAD+ and NADH) while giving or receiving electrons during energy production and transfer processes. When NAD is oxidized, it becomes NAD+, with one of its nitrogen atoms having a positive charge. NAD+, in its role in breaking down glucose into usable elements, receives the electrons and hydrogen produced by that metabolic process. The breaking down of glucose involves chemical reactions called redox reactions.

In its coenzyme role, NAD+ has been linked to the function and health of the mitochondria and sirtuins, which help regulate cellular metabolism and a cell’s response to various types of cellular stress, including oxidative stress. Sirtuins have been linked to the aging process and longevity, as well as some disease processes, including many of those related to the metabolic system and inflammation.

When NAD+ receives hydrogen and two electrons, it shifts into its high energy form, NADH. This is the NAD form that transports and donates electrons, giving it a critical role in energy production. After donating its electrons, eventually NADH is converted to NAD+ again. During the glucose metabolism process, each molecule of glucose yields two NADH molecules. The ratio of NAD+ to NADH tends to skew toward NADH because NAD+ levels go down as we get older. Science has not yet confirmed the ideal ratio between the two, but do theorize that disruptions of that ratio can contribute to aging and disease processes.

How NADH Benefits Health and Well-Being

NAD, via its two forms – NAD+ and NADH – impact health and well-being in a variety of ways. The role of NAD in metabolizing glucose and receiving, transporting and donating electrons is critical to life itself. However, its role in health extends well beyond that vital function. NAD+ and NAHD benefits have been getting a lot of attention from scientists specializing in anti-aging and aging-related disease prevention. That’s not surprising considering the connection between mitochondrial deterioration and aging.

In animal studies and test tube studies done with human muscle tissue, increasing NAD+ has been shown to improve age-weakened muscles. This is thought to relate to the impact of the increased NAD+ and NADH on mitochondrial health. Studies have connected the use of NAD supplements to a number of health benefits relating to the role of this substance in mitochondrial energy production.

These NADH benefits include better cognitive performance, improved circadian rhythm regulation, reduced fatigue, decrease in symptoms in those suffering from chronic fatigue syndrome, healthier skin and protection against age-related vision problems. Some studies show a link between NAD+ levels and better cardiovascular health.

NAD has a vital role in many essential processes that protect health and well-being. Among these are DNA repair, oxidative stress mitigation on a cellular level and metabolic efficiency. As the body of information grows concerning the function of NAD+ and NADH, scientists are looking at how to translate this new information into effective treatments for such diseases as Alzheimer’s and dementia, as well as developing effective strategies to protect against the diseases and physical frailties associated with aging.

New Knowledge Builds Upon Old

While much of the newest knowledge concerning NAD+ and NADH benefits is based on animal studies, it is built upon a foundation of older knowledge that goes back more than 100 years. This value of this vital coenzyme has long been recognized for its critical role in overall health and well-being.

Vital to cellular energy and function, NAD+ and NADH support health at the most foundational levels. NAD supports DNA health and function, the energy producing metabolic system and is firmly linked to the aging process via its coenzyme action in relation to sirtuins. If you choose to use supplements to boost NAD+, do your research and choose a high-quality, fully bioavailable supplement.

The Importance of Omega-3 Fatty Acids and Why They’re Crucial to Your Health

Jan 27 by Ewcopywriting

Omega-3 fatty acids are one of the most elusive nutrients in the typical American diet, and one that many people miss out on getting enough of. Unlike omega-6, omega-3 is not found in many commonly consumed foods, so most people have to be intentional about getting adequate amounts of this beneficial fatty acid. Gaining a clear understanding of the importance of omega-3 fatty acid for adults and children alike can have a profound effect on your overall health. Here is what you need to know about the importance of omega-3 fatty acids and why you should be purposeful about consuming them regularly.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat, a type of fat that the body is unable to make on its own. Because the body cannot produce omega-3, it is designated as “essential,” meaning that it must be obtained via the diet.

There are various unique types of omega-3 fatty acids, distinguished by their structure and size. The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Where to Find Omega-3 Fatty Acids

So if your body does not naturally produce these essential fatty acids, where can you find them? The best source of omega-3s are oily fish. Good choices include salmon, trout, mackerel, sea bass and sardines. You can also get minimal amounts of ALA by eating flax seeds, chia seeds, walnuts and various plant oils. If you know that you are not likely to consume these food products, you would be wise to look into getting your omega-3 fatty acids through a high-quality dietary supplement.

The Difference Between Omega-3 and Omega-6 Fatty Acids

It is important that you do not confuse omega-3 fatty acids with their omega-6 counterparts. While both types of fatty acids deliver benefits to the body, there needs to be a proper balance between the two in order to reap optimal benefits. Similar to omega-3s, omega-6s are considered to be essential fatty acids.

Omega-6 fatty acids are found primarily in seeds, nuts, leafy vegetables, grains and vegetable oils. These fatty acids help to promote bone health, keep your metabolic system in check, encourage healthy skin and hair growth and much more.

Most Americans tend to consume an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids. While the optimal ratio would be somewhere between 1:1 and 4:1, ratios between 15:1 and 17:1 are more realistic when following a typical Western diet. This is primarily because Americans tend to consume large amounts of cooking oils and grains that contain omega-6 as opposed to eating more foods that boast a high amount of omega-3s.

Too much omega-6 intake is harmful, leading to excess amounts of inflammation in the body. The good news is that you can counteract this abundance of omega-6 by being mindful about consuming more anti-inflammatory omega-3 fatty acids.

The Importance of Omega-3 Fatty Acids

There is no shortage of benefits to getting an adequate amount of omega-3 fatty acids in your diet. Here are a few of the key benefits to consider.

Anti-inflammatory Agent

Sufficient amounts of omega-3s will act as an anti-inflammatory agent.

Heart Health

In addition to boosting overall heart health, omega-3s work to regulate the body’s blood clotting function.

Thyroid Function

By regulating thyroid function, you will also enjoy a better metabolic response.

Mood Booster

Consuming just a small amount of omega-3 fatty acids can produce a meaningful positive effect on your mood. Not only will omega-3 naturally boost your emotional and mental health, but it can also improve sleep quality.

Bone Health

By positively affecting the calcium balance throughout your body as well as membrane function, adequate amounts of omega-3s will promote bone health.

Immune System Function

Taking in the right amount of omega-3 has also been shown to promote solid immune system function and gut health.

Signs You May be Deficient in Omega-3s

There are a number of signs that you can watch out for to determine if you may not be getting enough omega-3s in your diet. Many individuals diagnosed with depression determine that they are low in omega-3 intake. Some people first notice the deficiency when the health of their skin begins to deteriorate. Skin that unexplainably becomes dry or irritated could be a sign of an omega-3 deficiency.

In the same way omega-3 intake can promote healthy and hydrated skin, it also helps to keep your hair looking its best. Hair that suddenly appears dry or brittle may be the result of not getting enough omega-3 in your diet. This fatty acid also plays an important role in maintaining good eye health. One last telling symptom of an omega-3 deficiency is recurring joint pain or stiffness in the body.

While there is no specific test to measure the levels of omega-3s in your body, your health care provider can look for clues in other lab results to try to determine if you need to increase your intake of this crucial fatty acid. Aside from including more omega-3 rich foods in your diet, taking a high-quality dietary supplement like Resverchron can help you get an adequate amount of omega-3’s, along with other important vitamins and minerals.

Omega-3 Fatty Acid Recipes

Now that you know what omega-3 fatty acid is, why it is important and the signs that you may be deficient, you can take control over this part of your health and take the necessary steps to boost your intake of this essential fatty acid. Below are a few simple and delicious recipes to get you started.

Poached Salmon Salad

Ingredients

Salmon:
1/4 c. dry white wine
1/4 c. water
2 (6 – 8 oz. filets) wild-caught salmon
2 tbsp. butter, softened
1 – 2 tsp. parsley
salt and pepper to taste

Salad:
1 1/2 c. lettuce of choice, chopped into bite-size pieces
1/4 small red onion, chopped
1 avocado, cut into 1/2-inch pieces
2 tbsp. red wine vinegar
2 tbsp. olive oil
1/2 c. fresh parsley
salt and pepper to taste

Directions

Put white wine and water in a large, non-stick skillet. Heat over medium-high heat for about five minutes.
Add salmon filets, dotting with softened butter. Season with parsley, salt and pepper.
Bring liquid to a boil, then reduce heat to medium. Poach salmon at medium heat for 10 to 15 minutes, or until flesh is opaque.
Combine lettuce, red onion, avocado, red wine vinegar, olive oil and parsley in a large bowl. Salt and pepper to taste. Place poached salmon filets on top of the salad and enjoy!

Omega-3 Smoothie

This delicious and simple-to-make smoothie provides a number of omega-3-rich ingredients. Enjoy daily for a healthy boost of the omega-3 fatty acids your body craves!

Ingredients

8 oz. non-dairy milk of choice (coconut, flax or almond milk work well)
1 banana, peeled
1 c. spinach
1 tbsp. peanut butter or almond butter
1 tbsp. walnuts, chopped
1 tbsp. flax seeds, ground
1/2 tbsp. chia seeds

Directions

Combine all ingredients in a blender.
Blend until smooth. Pour into a glass and enjoy!

No-Bake Omega-3 Energy Balls

These yummy and nutritious no-bake energy balls can be enjoyed as a snack or healthy dessert by adults and kids alike.

Ingredients

1 c. walnuts or almonds, chopped
1/2 c. green pumpkin seeds (pepitas)
1/2 c. rolled oats
1/2 – 3/4 c. raw honey
5 tbsp. cocoa powder
3 tbsp. peanut butter (or nut butter of choice)
2 tbsp. flax seeds
1 tbsp. coconut oil
1/4 tsp. Himalayan sea salt

Directions

Add nuts, pumpkin seeds and flax seeds to food processor. Pulse until finely ground.
In a medium bowl, combine nut/seed mixture with rolled oats, cocoa powder and sea salt. Mix well.
Add honey, nut butter and coconut oil. Stir until smooth.
Form mixture into tablespoon-size balls.
Place on cookie sheet or plate and put in refrigerator for 10 – 15 minutes, or until firm.

The Important Yet Little-Known Health Benefits of Vitamin K

Jan 18 by Ewcopywriting

As new research continues to uncover the vast range of benefits of vitamin K, it’s more important than ever to ensure you are getting enough of this essential nutrient.

What Should You Know About Vitamin K?

As far back as 1929, research into sterol metabolism found that a previously unrecognized compound was linked to blood coagulation, prompting researchers to identify the various proteins that carried it in the blood. This first step led to the cataloging of phylloquinone and menaquinone as primary carriers of this substance.

Later, in 1943, Danish researcher Henrik Dam was conducting a study on baby chicks and the effects of a cholesterol-free diet. He noted that the chicks exhibited excessive bleeding, which did not subside even after he resumed feeding the chicks a normal diet. After examining the chicks more thoroughly, the researcher determined that the chicks suffered from a deficiency of a specific anti-hemorrhagic compound. Since coagulation is spelled with a “K” in Danish, Henrik labeled the compound vitamin K. Dam won the Nobel Peace Prize in 1943 for this discovery.

In the 1970s, continued research led to the discovery that certain proteins throughout the body relied heavily on the presence of vitamin K, leading to the term “vitamin K-dependent proteins” or VKDPs. This previous research led to the discovery of the first bone protein that was dependent upon VKDPs, which has been labeled osteocalcin. Moving forward, scientists continued to find that other bones throughout the body depended upon vitamin K for growth and strength.

While research still continues, we have already found that vitamin K plays a significant role in bone health and the health of other components of our biology. In discovering the importance of this nutrient, researchers have been able to pinpoint the signs of a vitamin K deficiency.

Signs and Symptoms of a Vitamin K Deficiency

easy bruising
blood clots under nails
bleeding of the mucous membranes
black or bloody stool
sudden bleeding of the brain in severe cases

What Are the Health Benefits of Vitamin K?

Better Bone Health

Scientist have found that people with a lower vitamin K value have an increased risk of degenerative bone diseases, such as osteoporosis. The nutrient also helps fortify bone strong and maintain healthy bone density, reducing the risk of breaks and fractures.

Improved Memory

In older adults, cognitive decline is common and usually includes some memory loss. However, adults aged 70 and older exhibited better episodic memory when they had a higher concentration of vitamin K in the blood. Episodic memory involves recalling specific memories from past dates or times, so vitamin K may be vital in helping to protect against some long-term memory loss.

Prevent Cardiovascular Disease

Your heart health may be improved by maintaining healthy levels of vitamin K as well. When this nutrient is present in the blood, it prevents blood from mineralizing in the arteries. As a result, there’s less plaque buildup and blood pressure levels are better regulated. In this way, the heart can pump more efficiently.

What Are Some Ways to Naturally Get More Vitamin K?

Although researchers continue to uncover the benefits of vitamin K, it’s already known to be an essential nutrient. Fortunately, there are many natural ways to get more vitamin K. To ensure you get the vitamin K boost your body needs, try these natural sources of this essential nutrient.

Leafy Greens

The best sources of vitamin K are leafy greens, which is why it’s important to add spinach, kale and mustard greens to your diet. By way of an example, a half cup of collard greens contains 386 mcg of vitamin K, or 322 percent DV. When eaten raw, Swiss chard, another leafy green, contains the same amount as cooked collard greens.

Broccoli

When cooked, broccoli is another good source of vitamin K. A half cup of steamed broccoli contains 110 mcg (92 percent DV). If you increase that serving to 100 grams, there will be 141 mcg (118 percent DV) of vitamin K in that serving.

Brussels Sprouts

Although Brussels sprouts isn’t a popular food, it is very nutritious. Among the highly valued nutrients it contains, a half cup of this veggie provides 109 mcg (91 percent DV) of vitamin K. A 100 gram serving will provide the body with 140 mcg (117 percent DV) of this nutrient.

Pork Chops

A three ounce serving of pork chops contains a good supply of vitamin K, measuring out at 59 mcg (49 percent DV). As with the vegetables, increasing your serving size to 100 grams will give you a larger amount of vitamin K. You can get 69 mcg (57 percent DV) of the nutrient in the larger portion size.

Chicken

If you tend to prefer poultry over red meat, you can also get 51 mcg (43 percent DV) of vitamin K in a three ounce serving of chicken. If you increase that to 100 grams, the amount of vitamin K you would get with that serving would be 60 mcg (50 percent DV).

Taking a Supplement That Provides Vitamin K

If you are worried that you are not getting enough vitamin K in your diet, you may consider taking a high-quality dietary supplement that provides vitamin K, such as Vitachron. Vitachron is a multivitamin/multi-mineral formula specifically designed to provide the right nutrients at the right time of day.

Consult your doctor before increasing your vitamin K intake via a supplement if you are on any medications or have a health condition. Although researchers haven’t found tolerance limits, taking too much of the nutrient may adversely affect your health. For example, you might feel a tingling sensation in your fingertips or toes. Additionally, it may interact badly with blood thinners, cholesterol-reducing drugs, weight loss drugs and other medications.

Ensuring you’re getting enough vitamin K without overdoing it can help you enjoy all of the benefits this nutrient has to offer.