It's going to be E K
So many vitamins and minerals and who knows why we need them all. If you're not in the know its hard to keep track and remember what, where and how of these essentials. This series of posts looks at each of the essential vitamins and minerals as an easy reference for all that you need.
This post looks at Vitamin E and Vitamin K.
VITAMIN E
Vitamin E is a group of fat-soluble compounds known for their antioxidant properties. There are eight chemical forms of naturally occurring vitamin E, the one you need for your body is called alpha-tocopherol.
Antioxidants, including vitamin E, help protect cells from the harmful effects of free radicals, which can contribute to conditions like cardiovascular disease and cancer. Vitamin E acts as a fat-soluble antioxidant that can prevent the formation of reactive oxygen species (ROS) resulting from fat oxidation. Research is ongoing to explore how vitamin E may help prevent chronic diseases associated with free radicals. Additionally, vitamin E is involved in immune function, cell signaling, gene expression regulation, and other metabolic processes; it can also help to enhance endothelial cell function, leading to improved blood vessel health.
There are many foods that are rich in vitamin E. Nuts, seeds, and vegetable oils are some of the top sources of alpha-tocopherol, while green leafy vegetables and fortified cereals also contain significant amounts of this nutrient.
VITAMIN K
Vitamin K, the generic name for a family of fat-soluble vitamin that is include phylloquinone (vitamin K1) and a series of menaquinones (vitamin K2).
Phylloquinone is present primarily in green leafy vegetables and is the main dietary form of vitamin K. Menaquinones, which are predominantly of bacterial origin, are present in modest amounts in various animal-based and fermented foods. Almost all menaquinones, in particular the long-chain menaquinones, are also produced by bacteria in the human gut.
Vitamin K form part of processes that are essential for hemostasis (blood clotting) and bone metabolism and other diverse physiological functions.
Food sources of phylloquinone include vegetables, especially green leafy vegetables, vegetable oils, and some fruits. Meat, dairy foods, and eggs contain low levels of phylloquinone but modest amounts of menaquinones . Fermented foods, such as cheese, also contain menaquinones. The most common sources of vitamin K are spinach; broccoli; iceberg lettuce; and fats and oils, particularly soybean and canola oil.
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