Beet High Blood Pressure

 

 

You probably have heard that a diet rich in vegetables can support heart health and some researchers now believe it is the nitrates naturally found in all vegetables, but especially rich in beets and leafy vegetables, that are responsible for the heart healthy benefits of vegetables.  Dietary nitrates are converted to nitric oxide in the body which dilates blood vessels and lowers blood pressure.  Nitric oxide provides many other health benefits too in addition to improved blood flow; including enhanced exercise performance, reduced stickiness of platelets, improved cholesterol metabolism, and improved calcium metabolism which helps reduce calcium deposits that contribute to the formation of atherosclerosis or narrowing of your blood vessels.

Beets also contain antioxidants; the polyphenols quercetin and resveratrol; and folate (vitamin B-9) and betaine, substances which reduce free radical damage and inflammation.  Many studies on hypertension have found that drinking 16 ounces of beetroot juice could lower both the systolic (top number) and diastolic (bottom number) blood pressure anywhere from 4-10 points starting just two and a half hours after ingestion. These effects were maintained as long as one continued to consume beet juice with the peak effect seen after 12 days.

Fortunately, if one does not like beets, many other vegetables are rich in nitrates too.   And while “nitrate levels in vegetables and vegetable juices can vary considerably, depending on many factors, including the environment (humidity, temperature, sunlight exposure, water available to growing plants), agricultural (use of herbicides and nitrogen-based fertilizers) and genetic factors of the plant,” leafy greens in general are a rich source of nitrates.  At the top of this list are vegetables such as celery, lettuce, spinach, arugula, Chinese cabbage, endive, fennel, kohlrabi, leeks and parsley.   (2015, Nutrition Dimension, “Beetroot juice &”  Pg 20-25, ContinuingEducation.com.)

Vitamin K for Your Heart and Bones

Vitamin K-2 is pretty important for heart and bone health.  This is especially true if you already take extra calcium and/or vitamin D supplementation.

 

In addition to heart and bone health, vitamin K-2 may also play a role in preventing insulin resistance and metabolic syndrome.

So what is vitamin K-2 and how do we ensure we are getting an adequate amount?

Most people have heard of vitamin K, but don’t realize there are several compounds that have vitamin K activity in our body.   The naturally occurring forms of vitamin K are phylloquinone (K-1), isolated from plants; and menaquinones (K-2 or MK) synthesized by bacteria and found in some animal foods.  My main focus for this article will be on vitamin k-2 and how it can help maintain a healthy heart and bones.  This is not to negate or minimize the importance of other forms of vitamin K, as all the naturally occurring vitamins and minerals work in concert with each other and each on play a critical role in our health.

Vitamin K-3 (Menadione), Vitamin K-4, and vitamin K-5 do not occur naturally and are synthetic forms of the vitamin which I will not discuss in this article either. 

Vitamin K-2 has several sub types, each with a slightly different chemical structure.  These are known as MK-4, MK-7, MK-8 etc., all the way up to MK 11.  The two most studied forms of vitamin K-2 are MK-4 and MK-7.   

MK-4 can be made from K-1 in certain tissues of the body (testes, arterial walls, and pancreas).  The MK-4 found in supplements is a synthetic version of the naturally occurring MK-4. 

Unlike MK-4, MK-7 can not be produced from vitamin K-1 and it is dependent on bacteria in the digestive tract for production or it can be obtained from eating foods high in vitamin K-2. 

How does this relate to Heart and Bone Health?

Vitamin K-2 for Heart and Bone Health

While vitamin K 1 is important for proper blood clotting, vitamin K-2 has completely different functions in the body.   Vitamin K-2 is needed to properly metabolize calcium.  Several studies have shown that women who take calcium supplements, with or without Vitamin D, have 20-30% more heart attacks and strokes than those who don’t take calcium supplementation.  Could vitamin K-2 be the missing link?  When calcium enters the blood, it is transported to the tissues that need it, such as the heart, other muscles, or bones under the direction of vitamin K-2.  If there is not enough vitamin K-2 to move calcium into the proper tissues, calcium can be deposited into other tissues causing problems.  For example, when excessive calcium is placed in the arteries it makes them stiff (called hardening of the arteries or arthrosclerosis).  Arthrosclerosis will eventually cause an obstruction to the blood flow in the arteries.  Obstruction of blood flow to the brain can lead to a stroke, while obstruction of blood flow to the heart may cause a heart attack.  Excessive calcium can also be deposited into other tissues causing such things as bone spurs or kidney stones.  In the meantime we become deficient of calcium in the bone because without vitamin K calcium cannot get into the bones and this puts us at risk for developing osteoporosis.  When calcium metabolism is properly regulated, it does not get deposited into places such as the arteries or kidneys.  Vitamin K-2 works with vitamin D to makes sure calcium is in the proper place at the proper time.  It does this by activating two different proteins in our bodies.  One of these proteins function is to move calcium into the bones and teeth.  The second protein helps find calcium that has been deposited inappropriately, such as in the arteries, and then removes it from these areas.  Bone normally is not static and is constantly breaking down and rebuilding.  If this break down occurs more rapidly than we can rebuild it, we end up with bone loss.  After menopause, with the loss of hormones, it is common to have increased breakdown of bone.  Some observational studies have concluded that vitamin K-2 insufficiency may be responsible for age-related bone loss.

Vitamin K-2 and Wrinkles

Excessive wrinkles are a known symptom of K-2 deficiency.  Without sufficient vitamin K, excessive calcium is deposited in the skin, which causes a loss of elasticity, the same way it causes stiffness in the arteries.  K-2 helps remove this excessive build-up of calcium in the skin. 

Why K-2 May Be Lacking In Your Diet?

According to Dr. Kate Rhéaume-Bleue, “Vitamin K-2 has become almost impossible to get in the modern diet due to industrial farming techniques and confined animal feeding.”  In addition, the richest sources of vitamin K-2 are not common foods in the American diet.  Then there is the issue of over use of antibiotics which destroy the good bacteria in our digestive system, and limit the number of bacteria making vitamin K-2 for us.   And even if you rarely take antibiotics, they are so common in our food supply that we get them weather we realize it or not.   Lastly, low-fat diets interfere with the amount of vitamin K we actually absorb.  All forms of vitamin K are fat soluble.  As such, absorption is enhanced when taken as part of a meal with some fat.  Both bile salts (released in response to the amount of fat in the meal) and pancreatic juice (dependent on good stomach acid which naturally declines as we age and good pancreatic function) increase the amount of vitamin K we absorb.  Even if we do consume adequate amounts of fat, many individuals have difficulty absorbing dietary fats, which means we are not getting our fat soluble nutrients or essential fatty acids into the blood where they are needed to get to all the cells of our body.   To paraphrase, absorption of vitamin K (and many other nutrients) requires the presence of fat in a meal, good stomach acid, adequate amount of bile from the gall bladder, and adequate pancreatic function for digestive enzymes.  Many of these functions naturally decline with age.  Could this be why our risk of a heart attack increases as we get older?

As a nutritionist, I always recommend food first, and then supplement with proper profession guidance if needed. 

So let’s discuss some ways to ensure we do get adequate vitamin K-2 from our food. 

1. Eat 100% grass-fed meats.  Grains-fed meats don’t have vitamin K-2.  Look for 100% grass-fed or grass-fed and grass-finished on the label.
2. Eat the yolks from truly free-range chicken eggs of chickens eating a natural diet and that spend some time outdoors.  Usually the eggs from healthy chickens have a deep almost orange color yolk.  Farmers markets are a great source of healthy eggs.  High omega-3 eggs are usually obtained from chickens fed flax seeds.-3 fatty acids are a frequently a healthy addition to the diet, flax seed does not provide vitamin K to the chickens so their eggs won’t necessarily be a good source of vitamin K-2. 
3. Include Goose liver. Even when non-grass fed, goose liver is high in vitamin K-2.
4. Certain fermented foods are a source of vitamin K-2.  Gouda and Brie cheese are high in K-2.  One serving of brie cheese contains approximately 40-50 mcg vitamin K-2; this is about 50% of the daily recommended intake according to Dr. Kate Rhéaume-Bleue.
5. It is important to note that not all fermented foods are a source of vitamin K-2, as only certain bacteria produce the vitamin.  K-2 is not in dairy products, but the fermentation process used to make brie and gouda cheeses introduce vitamin K-2.
6. Natto.  A fermented soy beans dish that is common in some areas of Japan, is the single highest food source of vitamin K-2.  1 serving of natto has ~ 300-400 mcg of vitamin K-2 in the MK-7 form.

Toxicity Concerns

Natural source of vitamin K-2 when taken in balance with other nutrients has not been shown to be toxic.  Some synthetic forms of vitamin K are toxic and should only be used under the direction of a health care provider.   Remember K-2 needs to be balanced with vitamin D. 

Drug interaction/cautions

People taking prescription anticoagulants, which intentionally interfere with the role of vitamin K, need to monitor their dietary intake of vitamin K containing foods closely, and should never take supplemental vitamin K without first discussing it with their doctor.

Vitamin K supplementation during pregnancy (beyond normal dietary intake) may increase the risk of jaundice in the newborn. Vitamin K ingested by breastfeeding mothers is generally considered safe.

High doses of aspirin and quinine may increase vitamin K requirements; antacids may decrease absorption of vitamin K, and vitamin K may decrease the blood thinning effects of several herbs including alfalfa, American ginseng, anise, celery, chamomile, horse chestnut, and red clover.

References:

Groff, James L. and Gropper, Sareen S.  “Advanced Nutrition and Human Metabolism.” 3^rd ed. Wadsworth: Australia; 2000. pg. 351-357.

Gundberg, Caren M. et al.  “Vitamin K-Dependent Carboxylation of Osteocalcin: Friend or Foe?”  doi: 10.3945/​an.112.001834Adv Nutr March 2012 Adv Nutr vol. 3: 149-157, 201.  Accessed July 31, 2016.

Inaba N, et Al.  “Low-Dose Daily Intake of Vitamin K (2) (Menaquinone-7) Improves Osteocalcin y-Carboxylation: A Double-Blind, Randomized Controlled Trials.”  J Nutr Sci Vitaminol (Tokyo). 2015;61(6):471-80. doi: 10.3177/jnsv.61.471.  Assessed July 31, 2016.

Linus Pauling Institute Micronutrient information center.  Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K#introduction.  July 31, 2016,

Mijares ME, et al.  “Vitamin K: biochemistry, function, and deficiency.”  Invest Clin. 1998 Sep;39(3):213-29, http://www.ncbi.nlm.nih.gov/pubmed/9780555.  Accessed 7/31/2016.

Rhéaume-Bleue, Kate.  “The Calcium Paradox.  Lecture-The link between Osteoporosis and Heart Disease.”  Recorded April 25, 2012.  https://www.youtube.com/watch?v=fYMExQNosTQ Accessed July 31, 2016.

Shearer MJ. “Vitamin K metabolism and nutritive.” Blood Rev. 1992 Jun; 6(2):92-104.  Accessed July 31, 2016

Weil, Andrew, MD.  “Health Benefits of Vitamin K."  http://www.drweil.com/drw/u/ART02804/vitamin-k.html.  Accessed July 31, 2016.

Simply Delicious Vegetable Stock

Homemade vegetable stock is easy to make and, unlike bone broth, only needs to simmer for approximately 30 to 60 minutes.  It is a simple and delicious way to add flavor and nutrients to any dish.  

Basic principles:

• Save scrap of vegetables in a Ziploc bag in the freezer until ready to use.
• Start with cold water.
• Just 4 ingredients are needed to make a good vegetable stock: carrots, parsley, celery, and bay leaves.
• The onion family can overpower stock so go easy.  Instead, try using the outer skin of onions and leek tops.  
• Cut vegetables into small pieces.
• Cook down (reduce) your stock without a lid.  For every 12 cups of water you want to reduce the stock by approximately 2 cups (or approximately ½ inch).
• 1 dried shiitake mushroom per cup of water produces a richer stock.  You can also use a handful of lentils; however, lentils don't produce as rich a stock as mushrooms.
• When using parsley, thyme, or other fresh herbs, use the stems too.
• I don't recommended adding salt or salty ingredients to stock.  Salt changes the flavor and you can always add salt to the final dish if desired. 
• An additional note about salt.  Many cooks recommend adding salt to vegetables when boiling them to help retain their color. However, when making stock we are discarding the vegetables and saving the liquid portion. The goal is to extract as much flavor and nutrients as possible from the vegetables into the liquid.  
• Additional vegetables, herbs, and spices can be used according to your preference.
• Some suggestions: pea pods, chopped greens, such as kale, beet greens, collard greens, chard, dandelion, cilantro or other greens; daikon or white radish root and tops, eggplant, asparagus (butt ends), the cob leftover from corn (always use organic corn), fennel (stalks and trimmings), bell peppers, winter squash cut into large cubes, root vegetables, such as turnips, parsnips, and rutabagas; seaweed: nori, dulse, wakame, kelp, or kombu (seaweed won't add a lot of flavor, but it is a good source of iodine which is frequently lacking in the American diet); cabbage, fresh ginger, garlic, mushrooms, thyme, marjoram, basil, potato parings…really, anything you like.  (You don't need to use all these, just choose a few according to your preference).
• Choose organic vegetables from a reliable source whenever possible.
• Purchase produce from the local farmer's Market whenever possible.

Simmer all ingredients without a lid on low heat until reduced by approximately 2 cups for every 12 cups of water used (approximately 30 to 60 minutes).   Strain off the vegetables and save the liquid stock. Discard or add the vegetables to your pet’s food.  Store stock in individual serving sized containers in the freezer or refrigerator.

Use your vegetable stock just like you use bone broth (see previous post). 

Bone Broth-Good for your budget...and your health too!

First, let’s answer a commonly asked question: Is there a difference between broth and stock?  According to theKitchen.com, broth is just seasoned stock.  For our purposes, we can consider them one in the same, as both start from scraps of meat and bones.  (Unless you’re making vegetable broth which I will discuss in a separate post.)

Today it is easy to just buy the paper cartons or cans of stock from the grocery store instead of making it ourselves.  Some of you may remember your parents or grandparents making broth from leftover meat carcass.  It required minimal time and no additional cost.  In addition, the store bought stock does not provide the health benefits of properly made bone broth.    And with so much focus on minerals today properly made bone broth is a simple and easy way to add minerals to our diet in a form that is easily digested and absorbed. 

Has your doctor recommended you take glucosamine or chrondroitin?  Well guess what?  Bone broth is a cheap and inexpensive way to get natural glucosamine and chrondroitin. Not only is glucosamine good for joints, it also helps heal the lining of the digestive tract too.  Properly made bone broth also supplies collagen and gelatin which aids digestion.  Dr. Natasha Campbell McBride uses bone broth extensively as part of the GAPS (Gut and Psychology Syndrome) diet to help sooth inflammation, as a source of easily assimilated nutrients needed for overall good health, and for healing the digestive tract.  Digestive complaints are a common problem today and bone broth can be especially helpful if you suffer from digestive issues related to food allergies or sensitivities, GERDS or acid reflux, IBS, colitis, Crohn’s disease, gluten intolerance and celiac disease, or any other digestive complaints. 

Looking for a way to replenish lost electrolytes after a workout?  Instead of sugar loaded sport drinks try packing a thermos of refreshing bone broth.  Bone broth is naturally rich in electrolytes without the added chemicals or sugar and can be enjoyed hot or cold.  Properly made bone broth contains not only calcium, but also magnesium, phosphorus, silicon, sulfur, potassium, along with other trace minerals and amino acids that are beneficial to our overall health.   

Some additional benefits of bone broth include: building strong immune systems and fighting infections, promotes strong, healthy bones, promotes healthy hair and nail growth, reduces joint pain and inflammation, and promotes sound sleep. 

These benefits are not found in store bought broth.  First, it is not likely a big food manufacturer takes the time to prepare the bones in such a way that their broth is as rich in minerals as homemade broth.  Some brands don’t even list bones as an ingredient.  Besides, many store-bought stocks use a variety of chemical ingredients.   Even the better brands sometimes have natural flavors (which can include many things unnatural, including MSG).  If you have multiple allergies or gluten sensitivity, it can be challenging at best to find a brand that has all allowable ingredients.  And then there are the hidden ingredients that don’t need to be declared on food labels. Or processing methods that can destroy many nutrients in our food or are detrimental to our health such as extreme heat, or cans and cartons lined with chemicals I can’t pronounce.  Besides, why pay a lot of money for something that can easily be made with bones you would normally discard.

Even if you don’t care about the health benefits when bone broth is added to your recipes it can change an ordinary meal into an extraordinary meal.   I have heard that the best chef’s use homemade broth because of the additional flavors it adds to a dish. 

Delicious, Healthy and Inexpensive……how often does this happen? 

So you’re probably wondering how to make this delicious wonder food?

Well I told you it is simple and I won’t disappoint you. 

Start with bones from any animal.  You can use marrow bones (usually called soup bones) purchased in the store or just use your leftover bones and scraps of meat from last night’s dinner.  Not ready to turn your leftovers into stock right away?  That’s okay!  Just store them in the freezer until you are ready.   In addition, save the outer peels from vegetables such as onions and carrots in the freezer. 

When ready place the bones in a pot and cover them with water (filtered water is best).  Now add a tablespoon of vinegar (any type).  It is the acid of the vinegar that works magic on the bones.  This will help to extract all the wonderful minerals naturally present in bones and turn your broth into a wonder mineral rich beverage. Allow the bone to soak in the vinegar and water at room temperature for at least an hour or as long as 12 hours.  I usually place a lid on the pot and ignore it while I go about my other activities.  Don’t worry about the flavor added from the vinegar, it will evaporate during cooking and won’t leave any residue flavors behind.  

A word about bones:  I prefer to use bones from organically-raised, pastured, or 100% grass fed animals that are not loaded with extra hormones and other chemicals, such as pesticide residues that end up in the bones and your broth. 

After soaking, bring the bones to a boil and skim off any foam that rises to the top.  While the pot is coming to a boil you can prepare your other ingredients. 

What other ingredients do you need?  You can use any combination of ingredients you like.   Start with all the peels you have been saving.  I usually collect the outer skins of onions and leeks, parts of carrots, and tops of celery and other greens during the week in a zip lock bag that I keep in the freezer.  Then add any combination of vegetables, herbs, and spices, you like.  I usually add celery and carrots, in addition to a selection of herbs and spices.  Some suggestions to try include bay leaves, thyme, fresh garlic, parsley, ginger, and fresh ground pepper.  

Now all it needs is time.  Simmer covered on a very low heat for up to 24 hours. I recommend using a crock pot if you leave your pot unattended for long periods of time.  You can set up the crock pot the night before with the bones, vinegar, water, vegetables, herbs and spices, and then place it on low before you leave in the morning.

The longer the broth simmers, the richer it will be.  Some people don’t like the strong flavor of a rich broth.   You can decide what works best for you.  One benefit of a long simmer is the bones get soft and fall apart easily, exposing the marrow which is very nutritious too. 

Once the broth is done to your liking, pour the broth through a colander or strainer to remove the vegetable and bones and conserve the liquid broth.  I also remove the marrow from the soft bones and add this to my broth.  Store it in serving size containers in your freezer.  It will stay fresh for up to 3 days in the refrigerator and 6 months in the freezer.  I then feed the vegetables to my dog along with some of the broth.  

When you need broth, it is easy to defrost ahead of time in the refrigerator, or if you are like me and not always good about planning your meals ahead of time, you can put the frozen container of broth in a little hot water.  You just need to defrost it enough (which usually only takes a couple of minutes) to dump it from it’s container into a pot.

What can you do with broth?  Drink it plain for a delicious, soothing, nutritious electrolyte rich tea that has many healing properties or use it as a base to cook soups, stews, vegetables, and grains.    

Check out my next post about how to make simple and delicious homemade vegetable broth.  

Want to Avoid GMO foods?

Check out the Non-GMO shopping guide published by the Institute for Responsible Technology.


http://www.nongmoshoppingguide.com/

How Safe Are Genetically Modified Foods (GMOs)?

The first and only long term feeding study on the safety of GM foods was completed by Professor Seralini and his research team.  

Check out the results of his study and decide for yourself.  

http://gmoseralini.org/en/

Cholesterol Deficiency?