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- WELCOME BACK TO THE FOURTH SECTION
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IN OUR SERIES ON VITAMINS.
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AND THIS SECTION,
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WE'LL BE COVERING VITAMIN K. WHAT I'D FIRST LIKE TO DO IS
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INTRODUCE VITAMIN K AS ACTUALLY TWO SEPARATE VITAMINS.
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AND THIS A LITTLE BIT OF A NEW CONCEPT.
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IN FACT, EVEN WHEN I WAS IN SCHOOL WE ONLY LEARNED ABOUT
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A GENERAL VITAMIN K, NOT VITAMIN K1 AND K2.
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VITAMIN K1 IS MOSTLY KNOWN FOR ITS
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SYNTHESIS OF BLOOD-CLOTTING PROTEIN,
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SO IT HELPS CLOT THE BLOOD OR IT HELPS IN THE FORMATION
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OF PROTEINS THAT ARE INVOLVED IN BLOOD-CLOTTING.
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VITAMIN K2 IS INVOLVED IN THE SYNTHESIS OF BONE PROTEINS,
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MEANING THAT BONES, 'CAUSE WE'RE MEANING
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THAT PROTEINS THAT ARE INVOLVED IN BONE FORMATION,
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VITAMIN K IS AS IN K2 IS INVOLVED
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IN THE SYNTHESIS OF THESE PROTEINS.
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NOW, WITH THE K1 THE VITAMIN K THAT IS INVOLVED
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IN THE SYNTHESIS OF BLOOD-CLOTTING PROTEINS,
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THIS IS CALLED PHYLOQUINONE AND THAT'S THE NAME.
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YOU DON'T ACTUALLY NEED TO KNOW THAT
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IN CASE YOU'RE REFERENCED TO IT.
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AND YOU CAN THINK OF IT AS P AS IN PLANT,
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MEANING THAT MOST--
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THIS IS MORE OF THE PLANT FORM OF VITAMIN K,
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WHERE THE MENAQUINONE, DOWN HERE YOU CAN SEE THIS,
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THIS IS THE ANIMAL FORM OF VITAMIN K AND THAT'S K2.
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NOW, VITAMIN K2 IS ACTUALLY MADE IN THE INTESTINES
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BUT IT'S NOT ACTUALLY WELL-ABSORBED.
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WHAT YOU'LL FIND IN YOUR BOOK IS YOU'RE NOT GOING TO
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SEE THE BOTH VITAMIN K1 AND K2 MENTIONED.
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AND YOU'RE ALSO GOING TO SEE THAT VITAMIN K IS
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PRODUCED IN THE INTESTINES, AND THEREFORE WE DON'T NEED ANY.
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BUT IT IS PRODUCED BY BACTERIA IN THE
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INTESTINES BUT THIS IS NOT WELL-ABSORBED.
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IN ADDITION, ALTHOUGH WE DO HAVE THE
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ABILITY TO CONVERT VITAMIN K1 TO K2,
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WE APPARENTLY DON'T DO IT EFFICIENTLY ENOUGH
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SO WE DO NEED FOOD SOURCES OF VITAMIN K2.
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WITHOUT GETTING ENOUGH VITAMIN K2,
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EXCUSE ME, VITAMIN K, WE HAVE TWO--
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A FEW ISSUES THAT CAN DEVELOP.
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VITAMIN K1, IF WE DIDN'T HAVE ENOUGH
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WE'D HAVE UNCONTROLLED BLEEDING.
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AND I WANT TO POINT OUT THAT THIS IS
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NOT THAT COMMON AND BECAUSE VITAMIN K1,
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THE BODY HAS A VERY GOOD ABILITY TO RECYCLE IT OR
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TO REUSE THIS TYPE OF VITAMIN K. AND IF YOU THINK ABOUT IT,
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IF THERE AREN'T A LOT OF PEOPLE AROUND YOU WHO ARE,
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YOU KNOW, FALLING DEAD OF UNCONTROLLABLE BLEEDING.
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IT'S NOT A COMMON PROBLEM.
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AND THEN, ALSO VITAMIN K, AND I'LL TALK ABOUT THIS NEXT,
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K1 TENDS TO BE MORE IN COMMON FOOD SOURCE AND
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MOST PEOPLE ARE GETTING ENOUGH OF VITAMIN K1.
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NOW VITAMIN K2 IS INVOLVED IN BOTH THE--
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IF THERE'S A DEFICIENCY THEN FRACTURES CAN DEVELOP.
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WE THINK OF OSTEOPOROSIS, BUT ALSO HEART DISEASE.
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YOU WOULDN'T THINK OF IT BECAUSE I JUST SAID
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THAT IT WAS INVOLVED IN FORMING BONE PROTEINS.
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BUT I'M GOING TO TALK ABOUT WHAT I MEAN BY THIS NEXT.
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AND THIS IS AN ANALOGY THAT, IT'S ACTUALLY NOT MY ANALOGY.
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I DIDN'T COME UP WITH THIS BUT I READ THIS ANALOGY.
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AND I THINK IT'S A GREAT ONE TO USE BECAUSE
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VITAMIN K2 AND VITAMIN D ACTUALLY WORK TOGETHER.
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AND REMEMBER VITAMIN D,
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THE ROLE OF VITAMIN D, IT HAS MANY ROLES.
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BUT THE MAIN ONE IS TO CONTROL HOW MUCH CALCIUM IS ABSORBED.
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SO VITAMIN D IS THE GATEKEEPER.
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THINK OF IT AS A GATEKEEPER.
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WELL, OKAY, WE NEED MORE CALCIUM,
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WE'LL LET MORE CALCIUM INTO THE BLOODSTREAM.
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WE HAVE ENOUGH CALCIUM, WE WON'T LET IT,
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YOU KNOW, CALCIUM INTO THE BLOODSTREAM.
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WHEREAS AS VITAMIN K2 IS A TRAFFIC COP.
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NOW, ONCE CALCIUM COMES INTO THE
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BODY IT NEEDS TO KNOW WHERE TO GO.
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REMEMBER WHEN I TALKED ABOUT IF THERE'S TWO MUCH VITAMIN
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D YOU WOULD GET SOFT TISSUE CALCIUM DEPOSIT,
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AND THAT THEY COULD END UP IN THE ARTERIES.
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AND THAT'S WHAT HAPPENS IS IF THERE IS NO
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K2 THEN CALCIUM DOES NOT KNOW WHERE TO GO.
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IT'S LIKE COMING UP TO, YOU KNOW,
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AN INTERSECTION WHERE THE POWER IS OUT AND
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NOT KNOWING WHEN TO GO, OR WHERE TO GO,
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AND YOU MIGHT END UP TAKING THE WRONG TURN.
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OR YOU MIGHT END UP, SAY, IN A TRAFFIC JAM.
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WELL, THAT'S WHAT CAN HAPPEN WITH CALCIUM.
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IF VITAMIN K2 IS THERE THE BONE PROTEINS,
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THAT ITS INVOLVED IN FORMING,
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ACTUALLY HELP DIRECT CALCIUM TO THE RIGHT PLACE.
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SO NOT IN THE ARTERIES,
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NOT IN THE HEART, BUT INTO THE BONE.
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SO WE HAVE THE GATEKEEPER VITAMIN D AND
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THEN THE TRAFFIC COP, WHICH VITAMIN K2.
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SO THINK ABOUT K2 AS TELLING CALCIUM
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WHERE TO GO ONCE IT GETS INTO THE BODY.
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SO IF YOU DON'T HAVE ENOUGH OF THE K2,
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YOU COULD ENOUGH CALCIUM BUT,
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AND YOU CAN EVEN HAVE ENOUGH VITAMIN D,
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BUT YOU MIGHT END UP WITH OSTEOPOROSIS AND HEART
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DISEASE BECAUSE THE CALCIUM ENDS UP IN THE WRONG PLACE.
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NOW HERE'S WHAT'S REALLY GOING TO SURPRISE YOU.
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AND YOU MIGHT THINK I'M CRAZY ONCE I TELL YOU THIS BECAUSE,
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AGAIN, THIS IS NOT IN YOUR BOOK.
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BUT THE FOOD SOURCES ARE DIFFERENT.
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NOW, THE FOOD SOURCES FOR K1,
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YOU'RE NOT GOING TO THINK TWICE ABOUT.
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I'M GOING TO TELL YOU THEY ARE FROM
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DARK LEAFY GREENS AND CRUCIFEROUS VEGETABLES.
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WE HAVE KALE AND SPINACH, ROMAINE LETTUCE.
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AND THEN THE CRUCIFEROUS,
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SO WHAT WE HAVE BROCCOLI AND CABBAGE, AND THAT'S K1.
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MOST PEOPLE WILL GET ENOUGH K1 IN THEIR DIET.
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NOW, THE FOOD SOURCES OF K2 ARE ACTUALLY I'M NOT--
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ARE A LITTLE BIT MORE SURPRISING.
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HERE I'M TELLING YOU THAT K2 COULD
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HELP PREVENT HEART DISEASE,
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YET IT'S COMING IN SOURCES LIKE BUTTER,
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EGG YOLK, AND HARD CHEESE.
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IT ALSO COMES IN SOME--
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FOUND IN SOME SOFT CHEESES, GRASS-FED BEEFS,
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AS WELL AS SOMETHING CALLED NATTO
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WHICH IS THIS FERMENTED SOY BEANS.
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IT'S VERY POPULAR IN JAPANESE CULTURE.
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BUT I'VE HEARD IT'S REALLY HARD TO CHOKE DOWN.
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- [ LAUGHS ] - I'VE NEVER TRIED IT.
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AND YOU DON'T--
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SO THESE ARE SOURCES OF THINGS I'VE BEEN,
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YOU KNOW, WE TALKED INCREASE IN SATURATED
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FAT AND TRYING TO AVOID FOOD SOURCES WITH THEM.
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BUT HERE I AM TELLING YOU THAT I KNOW K2 CAN
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DECREASE THE RISK OF HEART DISEASE.
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AND IT'S TRUE.
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BUT THE SOURCES ARE WHAT'S REALLY IMPORTANT TO UNDERSTAND,
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IS THESE SOURCES ARE USUALLY A GRASS--
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BUTTER FROM GRASS-FED COWS IS GOING TO
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HAVE A DIFFERENT NUTRIENT COMPOSITION.
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EGG YOLK, BUT IT'S GENERALLY FROM FREE-RANGE CHICKEN.
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AND IT'S BEEN FOUND THAT DUTCH EGGS,
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WHICH WE CAN'T GET OVER HERE,
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HAVE TWICE AS MUCH VITAMIN K2 THAN EVEN OUR FREE-RANGE EGGS.
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AND IT'S BECAUSE OF THE TYPES OF GRASSES AND BUGS AND INSECTS
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THAT THE CHICKENS ARE USED TO BEING RAISED ON THERE,
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COMPARED TO HERE.
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IT'S MORE NATURAL ENVIRONMENT FOR THEM,
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AND THEN, THE HARD CHEESES.
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SO I DO WANT YOU TO KNOW THESE SOURCES.
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I THINK IT'S VERY IMPORTANT.
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AND I KNOW IT'S A LITTLE BIT OF CONFLICTING DATA,
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BUT VITAMIN K IS THE NEW AND UPCOMING VITAMIN.
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K2 IS ALMOST A NEW DISCOVERY AND WE'RE GOING TO BE SEEING
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A LOT MORE INFORMATION ABOUT THIS VITAMIN IN THE FUTURE,
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EVEN ONCE YOU'RE DONE WITH THE CLASS.
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SO I DO WANT YOU TO BE INTRODUCED
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TO VITAMIN K2 EVEN THOUGH IT'S NOT IN YOUR TEXTBOOK.
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AND THIS IS THE END OF THE SECTION ON VITAMIN K.
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