Do you bruise easily?Because this could be a warning sign for brain health after age 40

Nutritionists reveal why many women are vitamin K deficient

Do you bruise easily? Nutritionists show why many women are deficient in vitamin K and what simple foods can quickly solve the problem. Nutritionist Estefanía Álvarez presents shocking statistics: out of every ten patients who come to her clinic, seven are deficient in vitamin K.

Vitamin K

This vitamin, which is often not talked about, is important for everything: from blood clotting to calcium regulation.In short, it's the key to a healthy heart and strong bones, but its benefits don't end there.Vitamin K is also important for preventing heart disease, stroke and type 2 diabetes, as well as preventing bone loss, Alzheimer's disease and the normal wear and tear of age.

How to use and what foods to eat

The good news is that you can get this nutrient naturally through your diet.Elisa Blázquez, a nutritionist at the hospital, explained: "There are two different types of vitamins.

Vitamin K1 is found in green leafy vegetables such as spinach, beets, broccoli, kale or parsley.Vitamin K2 is found in fermented foods like natto (fermented soybeans) and aged cheese, as well as in waste products like butter, egg yolks and liver from pasture-raised animals.“While vitamin K1 is essential for healthy blood clotting, K2 is the real hero of the heart and bones.”

Five ways vitamin K protects your body after age 40

Before we look at the warning signs of a deficiency, let's take a closer look at the benefits that vitamin K can bring to your health:

1. Protects against hardening of the arteries (heart disease and stroke).

Basically, if vitamin K levels are sufficient, arterial health will improve significantly, especially after the age of 40.But what?"Without adequate vitamin K2, calcium can be stored in the arteries instead of being transported to the bones," explains Blazquez."This promotes atherosclerosis, increasing the risk of heart disease and stroke."

In fact, vitamin D is its ideal partner: "Many vitamin D supplements also contain vitamin K," notes Álvarez."While vitamin D helps the body absorb calcium, vitamin K ensures that the calcium actually reaches the bones instead of staying in the arteries."

2. Helps prevent type 2 diabetes.

Vitamin K helps regulate our sensitivity to insulin and metabolizes glucose (sugar) so we can use it for energy instead of letting it build up in the blood, reducing the risk of type 2 diabetes. "Research shows that healthy levels of vitamin K2 can improve the function of the beta cells in the pancreas that produce insulin," says Blasquez.It also highlights its anti-inflammatory benefits, which help reduce insulin resistance.

3.Helps prevent fractures and osteoporosis

"Vitamin K activates a protein called osteocalcin, which 'glues' calcium to the bone matrix," explains nutritionist Alvarez."This is an important step in preventing osteoporosis and fractures."Its role in bone density is so important that in some countries it is included in the official treatment to improve the quality of life and prevent fractures in elderly patients.

4. It can reduce the risk of neurodegenerative diseases.

Several studies have linked low levels of vitamin K to the risk of cognitive decline.بسبب خصائصه القوية المضادة للالتهابات ومضادات الأكسدة، فهو يساعد على أداء وظائف المخ.يقول بلازكويز: "إنه مهم لتخليق الدهون السينوليبية، وهي دهون مهمة جدًا لصحة خلايا الدماغ".من خلال حماية الخلايا العصبية من الأضرار التأكسدية، يساعد فيتامين K على الوقاية من أمراض مثل مرض الزهايمر ومرض باركنسون.

5. May protect against cell aging.

As an antioxidant, vitamin K fights against free radicals and inflammation that cause oxidative stress."This stress plays a fundamental role in cell deterioration, loss of skin elasticity and other age-related conditions," emphasizes Blázquez."Maintaining good levels of vitamin K effectively promotes cell longevity."

Are bruises a warning sign?How can vitamin K deficiency be identified?

It is not always possible to check your vitamin K levels with a routine blood test."Because concentrations are so low, they tend to fluctuate depending on diet, gut health and liver metabolism," warns nutritionist Blazquez.Additionally, because the vitamin is stored in the liver and fat tissue, it is more difficult to detect in the blood.

How do you know if the offer is low? According to Álvarez, you should pay attention to these signs:

Cuts that take a long time to stop bleeding.

Who Should Supplement Vitamin K?

It's important to remember that any decision about taking supplements should be made on a case-by-case basis by your primary care physician.There are also certain contraindications: "Although it is safe for most people, it may interact with some anticoagulant medications such as warfarin," warns Blázquez."Since vitamin K supports blood clotting, it can counteract the effects of anticoagulants."

However, daily doses of 90 and 120 mcg (micrograms) may be recommended for those with osteoporosis, cardiovascular problems or insulin resistance.

If you have digestive problems that affect nutrient absorption, you may need help."Conditions such as inflammatory bowel disease (IBD), Crohn's disease or irritable bowel syndrome (IBS) can impair the absorption of essential vitamins and minerals," explains the nutritionist.

Finally, because vitamin K is fat-soluble, it's best to take it with healthy fats like olive oil, dried fruit, or avocado so your body can use it.