Healthy living & lifestyle Vitamin K: The key to healthy living
As per the World Health Organisation (WHO), nutrition plays a pivotal role in both health and development, serving as a key factor in reducing the risk of diseases such as cardiovascular disease. Among essential vitamins, vitamin K stands out as a notable contributor to overall health. This fat-soluble vitamin plays a multifaceted role in promoting well-being, including wound healing, blood clotting, directing calcium to bones and improving heart health. Vitamin K is available in two primary forms. The first and most common form is phylloquinone, which is predominantly found in green leafy vegetables such as collard greens, kale and spinach. The second form, known as menaquinones, is present in certain animal-derived foods and fermented products. Remarkably, it can also be produced by bacteria within the human body. The importance of vitamin K extends to its role in the production of various proteins critical for both blood clotting and bone formation. Notably, prothrombin, a vitamin K-dependent protein, directly participates in the blood clotting process, while osteocalcin relies on vitamin K for the production of healthy bone tissue. Vitamin K is found throughout the body, residing in vital organs like the liver, brain,
heart, pancreas, and bones. It’s worth noting that vitamin K is metabolised swiftly and excreted through urine or stool. Consequently, it seldom accumulates to toxic levels in the body, even in cases of high intake, a situation that may occasionally occur with other fat-soluble vitamins.
offer a clear health benefit to those suffering from lactose intolerance, which can cause stomach pain, bloating, nausea, diarrhoea or constipation. Those with dairy allergies may likewise benefit in much the same way. Yet, the lack of lactose can also come with a downside. “While plant-based alternatives don’t have lactose present as a sugar, other simple sugars are present in [many of] these drinks in the form of glucose, fructose and sucrose,” notes Burton- Pimentel. “For someone who is able to tolerate lactose, milk [can be] better for blood sugar stability because lactose raises blood sugar less than other simple sugars.”
“While plant-based alternatives don’t have lactose present as a sugar, other simple sugars are present in [many of] these drinks in the form of glucose, fructose and sucrose. For someone who is able to tolerate lactose, milk [can be] better for blood sugar stability because lactose raises blood sugar less than other simple sugars.”
For children consuming PBDAs, on the other hand, it’s important that these products contain comparable amount and quality of protein and calcium – both vital for a growing body – as found in dairy products. While adults can bolster their diet with green leafy vegetables and other sources of calcium, dairy is the leading major source of calcium in a child’s diet. Since children tend to stray away from the likes of broccoli and Brussels sprouts, it is essential that PBDA in their diet be fortified to at least the same nutritional level as dairy products.
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As people get older, on the other hand, they have greater difficulty producing and metabolising vitamin D and B12 due in part to less efficient conversion in their livers and kidneys. As a result, those 50 years old and above should take extra care in ensuring that they’re consuming suitable levels of both nutrients, as well as sufficient levels of protein and amino acids, which are crucial for promoting mobility and muscle health. When anyone is considering adopting a vegan diet, consulting a healthcare professional is vital, but this is particularly true for pregnant women. “It’s important to consider whether they’re replacing dairy products or adding these products into the diet,” says Burton-Pimentel. “If they’re replacing dairy products, then yes, the rest of the diet must be adequate. If it’s in addition to [dairy], there’s less concern.”
Good for the planet and its people This doesn’t even begin to mention the various environmental considerations around the dairy industries, with cattle and other livestock producing some 14.5% of global greenhouse gas emissions, according to the UN’s Food and Agriculture Organization. As rising temperatures and extreme weather continue to grow more frequent, the dairy industry will have an unmistakable effect on global health in years to come – something that makes PBDA’s more appealing to the climate-conscious consumer. Per litre, PBDAs – particularly oat and soya-based products – use less land and water and generate fewer emissions than dairy options. However, while PBDA’s may be healthier for the planet, the health of individuals is important too, and consumers need to be aware of the nutrient content of the PBDAs in their diet and adjust as needed. The widespread availability and range of dairy alternatives is exciting, especially for people who rely on these products, but many PBDAs do not currently possess nutritional benefits comparable to dairy. Until regulations are brought in to address this, it is on the consumer to make sure they are getting the nutrients they need. So, are PBDAs as healthy as they are made out to be? In some cases no, and those considering them for health reasons alone should familiarise themselves on what they’re consuming. At the same time, when adequately fortified, there’s every reason to think that PBDA’s can be as healthy as dairy. While a single broad and comprehensive answer would be useful, it really all depends on the product at hand. So, in short, be aware of your nutrient requirements and always check the label. ●
Ingredients Insight /
www.ingredients-insight.com
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