Vitamin D and Vitamin K

Vitamin D

 

We live in Canada. Therefore, we all need to know about Vitamin D. Vitamin D is a fat soluble vitamin that is responsible for absorption of calcium, iron, magnesium, phosphate and zinc. Vitamin D also improves immune function, reduces risk of premature birth, improves heart function, speeds up wound healing and lowers risk of fracture.

Vitamin D can be absorbed from the sun through our skin, but because of the reduced number of sunlight hours that we get in the winter, this is often not enough. Therefore, we need to get our Vitamin D from other sources, whether that’s from fish, eggs, mushrooms or fortified milk and grain products or from a supplement.

Vitamin D is thought to lessen the severity of asthma attacks and help prevent debilitating disorders like multiple sclerosis. Long term deficiency may play a factor in the development of ailments such as cancer, osteoporosis, hypertension and type 2 diabetes.

Some diseases that may be preventable with adequate Vitamin D intake are; cancer, high blood pressure, osteoporosis, rickets, depression, diabetes, heart disease, kidney disease, respiratory infections, and influenza.

Vitamin K

Vitamin K is a fat soluble vitamin that is vital for blood clotting, bone health, and brain function. It is also an important antioxidant and anti-inflammatory agent.

Some signs and symptoms of Vitamin K deficiency are bruising easily, bleeding gums, nose bleeds, blood in urine/stool and heavy menstrual bleeding. Basically Vitamin K is responsible for clotting and deficiency causes excessive bleeding.

Some common food sources of Vitamin K are kale, frozen spinach, broccoli, brussel sprouts and okra.