Our bodies need specific vitamins and minerals to help synthesize proteins, enhance muscular growth and improve blood flow and bone density. Increased activity requires more emphasis on making sure we have proper nutrition and eating foods with Vitamin K and Vitamin D can help improve many functions within the body.
Proven Benefits: Helps blood coagulation to prevent hemorrhages, increased bone density, decreased stiffness in the arteries, improved brain function, staves off memory-loss and other symptoms of Alzheimer’s disease, may decrease cancer cell growth.
Foods with Vitamin K1: Green leafy vegetables
Foods with Vitamin K2: beef, chicken, fermented foods like sauerkraut, kefir, kimchi, cheese and natto (fermented soy).
Recommended Intake Vitamin K: Males: 19yrs old and older 120 mcg (micrograms) Females: 19 yrs old and older 90 mcg
Proven Benefits: Blood pressure regulation, bone growth, calcium balance, hormone production, immune function, nervous system function.
Foods with Vitamin D: Beef liver, Egg yolks, Fish (e.g., flounder, herring, salmon, trout, and tuna), Fish oil and cod liver oil, mushrooms, fortified milk.
Other ways to get Vitamin D: 10-15 minutes in the sun provides 2000 IU.
Recommended Intake Vitamin D: 15 mcg (600 IU) for both males and females. Scientific research shows need for greater amounts of Vitamin D with adults needing up to 50 mcg (2000 IU) combining Vitamin D from foods with a Vitamin D supplement.
Vitamin D3 (cholecalciferol) is the most bioavailable form of Vitamin D. When combined with Vitamin K2 Vitamin D becomes a powerhouse for bone and immunity support.
