What foods have vitamin D3 and K2?

Vitamins are nutrients necessary for the regulation of many key body functions. They are important, for example, for the formation of tissues, genetic material, blood cells, hormones and the strengthening of bones, among others.

The MedlinePlus medical library states that there are 13 essential vitamins, indicating that they are the ones required for the body to function properly. They are grouped into two categories: fat-soluble and water-soluble.

The former are stored in the liver, fatty tissue and muscles of the body. This includes A, D, E and K. On the other hand, the water-soluble ones are not stored in the body and are vitamin C and all those belonging to group B.

Vitamins D and K fulfill key functions in the protection, care and strengthening of the bone structure and among them D3 and K2 stand out.

The first is considered a hormone that is formed in the skin as a result of solar radiation. Vitamin D3, also known as cholecalciferol, can be used as a nutritional supplement when the amount produced by the body is not sufficient.

According to MedlinePlus, vitamin D3 is used along with calcium to prevent and treat bone diseases such as rickets. (softening and weakening of the bones in children caused by a lack of vitamin D), osteomalacia (when a lack of vitamin D causes weakening of the bones in adults), and osteoporosis (condition in which the bones become thin and weak, and they break easily).

For its part, vitamin K2 or menaquinone favors the metabolism of calcium in the bones and teeth. It is a substance that plays an important role in cardiovascular and bone health.

According to information from the Body Mind portal, this vitamin, in addition to the bones, protects the heart. Research from the Erasmus University of Rotterdam suggests that increasing the dose of K2 could halve the risk of heart attack.

On the other hand, a study from the University of Athens showed that it produces positive changes in bone density. Vitamin K2, explains the website, is the result of the transformation of vitamin K1, which is found in plant foods and is essential in the blood coagulation process.

According to experts, different food supplements combine both vitamins. The reason is that vitamin D functions as a vehicle that transports calcium, while K is responsible for depositing this calcium in the areas of the body that require it.

In what foods can they be found?

In the case of vitamin D3, up to 90% of it is obtained by the action of ultraviolet radiation from the sun on the skin. The remaining percentage can be acquired by intestinal absorption, although there are few foods that contain it.

Vitamin D3 can be found in: canned sardines, canned tuna, fresh salmon, egg yolks, and fish liver oil.

Vitamin K2 appears in various foods that, if included in the diet, are usually sufficient to cover a correct intake. It can be found in meats, eggs, whole milk, yogurt, cheeses, vegetable oils and fermented soybeans.

What causes the lack of these vitamins?

The lack of vitamin D can influence the appearance of diseases and favors their development. One of the most important is osteoporosis. However, it can affect cardiovascular problems such as hypertension, diabetes or obesity.

On the other hand, vitamin K deficiency can occur as a result of diseases related to the liver, pancreas, or intestine. Its deficiency can also cause negative effects on bone health. Also, by intervening in coagulation, it can increase the risk of bleeding.