The Vitamins: Vitamin K

The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The second part of this series covers vitamins, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. Vitamin K is a group of fat-soluble vitamins that play an important role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.

There are two primary forms of vitamin K:

1. Vitamin K1 (phylloquinone): Found in green leafy vegetables, like spinach, kale, and broccoli, as well as in some plant oils. Vitamin K1 is the main form of vitamin K supplement available in the U.S.

2. Vitamin K2 (menaquinone): Produced by bacteria in the human gut and also found in some fermented foods and animal products, such as cheese, and natto, a Japanese dish made from fermented soybeans.

Vitamin K offers several important health benefits, primarily related to its role in blood clotting and bone health. Here are some of the key benefits associated with vitamin K:

1. Blood Clotting: Vitamin K is essential for the synthesis of proteins required for blood coagulation, which prevents excessive bleeding. Without sufficient vitamin K, the body cannot produce prothrombin, a crucial clotting factor.

2. Bone Health: Vitamin K is vital for bone metabolism. It aids in the carboxylation of osteocalcin, a protein that binds calcium in bones, thereby improving bone strength and reducing the risk of fractures. Studies suggest that high intake of vitamin K can contribute to greater bone density and decreased bone turnover.

3. Heart Health: Vitamin K helps prevent the calcification of arteries and other soft tissue, which is a significant risk factor for coronary artery disease. By activating proteins that regulate calcium deposition, vitamin K ensures that calcium is deposited in the bones where it is needed, rather than in the arteries.

4. Reduced Risk of Cancer: Some research has suggested that vitamin K could play a role in reducing the risk of certain types of cancer, including liver and prostate cancer.

5. Cognitive Health: Emerging evidence suggests that vitamin K might have a role in brain health, particularly in the aging process. It is believed to be involved in the production of sphingolipids, a class of compounds essential for brain cell structure and function.

6. Anti-Inflammatory Properties: Vitamin K has been noted for its potential anti-inflammatory effects. Inflammation is linked to various chronic diseases, and managing it can help mitigate health risks.

Vitamin K can be found in a variety of foods, with the two primary forms, vitamin K1 and vitamin K2, being distributed differently among food sources. Here’s a breakdown of some good sources for each type:

Vitamin K1 (Phylloquinone)

Vitamin K1 is primarily found in green leafy vegetables and some other plant-based foods. Here are some excellent, Kaufmann Diet-approved sources:

• Kale: One of the richest sources of vitamin K1.
• Spinach: Offers a substantial amount of vitamin K1 in both raw and cooked forms.
• Collard greens: Extremely high in vitamin K1, especially when cooked.
• Broccoli: Contains significant amounts of vitamin K1, and cooking can increase its bioavailability.
• Asparagus: Contains a good amount of vitamin K1, especially when cooked.
• Cabbage, Parsley, Brussels sprouts, Lettuce, especially green leaf and romaine varieties

Vitamin K2 (Menaquinone)

Vitamin K2 is found in certain animal products and fermented foods. The amounts can vary depending on the specific bacteria involved in fermentation or the diet of the animal. Here are some Kaufmann Diet foods rich in vitamin K2:

• Egg yolks: The content of vitamin K2 can vary based on the hen’s diet.
• Butter: Contains small amounts of vitamin K2, especially if sourced from grass-fed cows.
• Chicken: Particularly in the liver, which has higher amounts of vitamin K2.
• Sauerkraut: Fermented cabbage also contains some vitamin K2

Is Vitamin K Anti-fungal?

Vitamin K is primarily known for its role in blood clotting and bone health, but there is some limited research suggesting that it may have antimicrobial properties, including potential anti-fungal effects. However, the evidence in this area is not extensive or conclusive.

Research exploring the anti-fungal properties of vitamin K is relatively sparse and mostly confined to laboratory settings. Some studies have investigated synthetic derivatives of vitamin K for their antimicrobial activities, which showed promise against certain fungi. Yet, these studies are preliminary, and such derivatives are not the same as the naturally occurring vitamin K found in foods or typical supplements.

Of course, Vitamin K has many other benefits for those on The Kaufmann Diet, and when you get enough vitamin K1 and K2 as part of a balanced diet, you are necessarily getting a variety of other nutrients with anti-fungal properties. 

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