IN OUR SERIES ON VITAMINS.

AND THIS SECTION,

WE'LL BE COVERING VITAMIN K. WHAT I'D FIRST LIKE TO DO IS

INTRODUCE VITAMIN K AS ACTUALLY TWO SEPARATE VITAMINS.

AND THIS A LITTLE BIT OF A NEW CONCEPT.

IN FACT, EVEN WHEN I WAS IN SCHOOL WE ONLY LEARNED ABOUT

A GENERAL VITAMIN K, NOT VITAMIN K1 AND K2.

VITAMIN K1 IS MOSTLY KNOWN FOR ITS

SYNTHESIS OF BLOOD-CLOTTING PROTEIN,

SO IT HELPS CLOT THE BLOOD OR IT HELPS IN THE FORMATION

OF PROTEINS THAT ARE INVOLVED IN BLOOD-CLOTTING.

VITAMIN K2 IS INVOLVED IN THE SYNTHESIS OF BONE PROTEINS,

MEANING THAT BONES, 'CAUSE WE'RE MEANING

THAT PROTEINS THAT ARE INVOLVED IN BONE FORMATION,

VITAMIN K IS AS IN K2 IS INVOLVED

IN THE SYNTHESIS OF THESE PROTEINS.

NOW, WITH THE K1 THE VITAMIN K THAT IS INVOLVED

IN THE SYNTHESIS OF BLOOD-CLOTTING PROTEINS,

THIS IS CALLED PHYLOQUINONE AND THAT'S THE NAME.

YOU DON'T ACTUALLY NEED TO KNOW THAT

IN CASE YOU'RE REFERENCED TO IT.

AND YOU CAN THINK OF IT AS P AS IN PLANT,

MEANING THAT MOST--

THIS IS MORE OF THE PLANT FORM OF VITAMIN K,

WHERE THE MENAQUINONE, DOWN HERE YOU CAN SEE THIS,

THIS IS THE ANIMAL FORM OF VITAMIN K AND THAT'S K2.

NOW, VITAMIN K2 IS ACTUALLY MADE IN THE INTESTINES

BUT IT'S NOT ACTUALLY WELL-ABSORBED.

WHAT YOU'LL FIND IN YOUR BOOK IS YOU'RE NOT GOING TO

SEE THE BOTH VITAMIN K1 AND K2 MENTIONED.

AND YOU'RE ALSO GOING TO SEE THAT VITAMIN K IS

PRODUCED IN THE INTESTINES, AND THEREFORE WE DON'T NEED ANY.

BUT IT IS PRODUCED BY BACTERIA IN THE

INTESTINES BUT THIS IS NOT WELL-ABSORBED.

IN ADDITION, ALTHOUGH WE DO HAVE THE

ABILITY TO CONVERT VITAMIN K1 TO K2,

WE APPARENTLY DON'T DO IT EFFICIENTLY ENOUGH

SO WE DO NEED FOOD SOURCES OF VITAMIN K2.

WITHOUT GETTING ENOUGH VITAMIN K2,

EXCUSE ME, VITAMIN K, WE HAVE TWO--

A FEW ISSUES THAT CAN DEVELOP.

VITAMIN K1, IF WE DIDN'T HAVE ENOUGH

WE'D HAVE UNCONTROLLED BLEEDING.

AND I WANT TO POINT OUT THAT THIS IS

NOT THAT COMMON AND BECAUSE VITAMIN K1,

THE BODY HAS A VERY GOOD ABILITY TO RECYCLE IT OR

TO REUSE THIS TYPE OF VITAMIN K. AND IF YOU THINK ABOUT IT,

IF THERE AREN'T A LOT OF PEOPLE AROUND YOU WHO ARE,

YOU KNOW, FALLING DEAD OF UNCONTROLLABLE BLEEDING.

IT'S NOT A COMMON PROBLEM.

AND THEN, ALSO VITAMIN K, AND I'LL TALK ABOUT THIS NEXT,

K1 TENDS TO BE MORE IN COMMON FOOD SOURCE AND

MOST PEOPLE ARE GETTING ENOUGH OF VITAMIN K1.

NOW VITAMIN K2 IS INVOLVED IN BOTH THE--

IF THERE'S A DEFICIENCY THEN FRACTURES CAN DEVELOP.

WE THINK OF OSTEOPOROSIS, BUT ALSO HEART DISEASE.

YOU WOULDN'T THINK OF IT BECAUSE I JUST SAID

THAT IT WAS INVOLVED IN FORMING BONE PROTEINS.

BUT I'M GOING TO TALK ABOUT WHAT I MEAN BY THIS NEXT.

AND THIS IS AN ANALOGY THAT, IT'S ACTUALLY NOT MY ANALOGY.

I DIDN'T COME UP WITH THIS BUT I READ THIS ANALOGY.

AND I THINK IT'S A GREAT ONE TO USE BECAUSE

VITAMIN K2 AND VITAMIN D ACTUALLY WORK TOGETHER.

AND REMEMBER VITAMIN D,

THE ROLE OF VITAMIN D, IT HAS MANY ROLES.

BUT THE MAIN ONE IS TO CONTROL HOW MUCH CALCIUM IS ABSORBED.

SO VITAMIN D IS THE GATEKEEPER.

THINK OF IT AS A GATEKEEPER.

WELL, OKAY, WE NEED MORE CALCIUM,

WE'LL LET MORE CALCIUM INTO THE BLOODSTREAM.

WE HAVE ENOUGH CALCIUM, WE WON'T LET IT,

YOU KNOW, CALCIUM INTO THE BLOODSTREAM.

WHEREAS AS VITAMIN K2 IS A TRAFFIC COP.

NOW, ONCE CALCIUM COMES INTO THE

BODY IT NEEDS TO KNOW WHERE TO GO.

REMEMBER WHEN I TALKED ABOUT IF THERE'S TWO MUCH VITAMIN

D YOU WOULD GET SOFT TISSUE CALCIUM DEPOSIT,

AND THAT THEY COULD END UP IN THE ARTERIES.

AND THAT'S WHAT HAPPENS IS IF THERE IS NO

K2 THEN CALCIUM DOES NOT KNOW WHERE TO GO.

IT'S LIKE COMING UP TO, YOU KNOW,

AN INTERSECTION WHERE THE POWER IS OUT AND

NOT KNOWING WHEN TO GO, OR WHERE TO GO,

AND YOU MIGHT END UP TAKING THE WRONG TURN.

OR YOU MIGHT END UP, SAY, IN A TRAFFIC JAM.

WELL, THAT'S WHAT CAN HAPPEN WITH CALCIUM.

IF VITAMIN K2 IS THERE THE BONE PROTEINS,

THAT ITS INVOLVED IN FORMING,

ACTUALLY HELP DIRECT CALCIUM TO THE RIGHT PLACE.

SO NOT IN THE ARTERIES,

NOT IN THE HEART, BUT INTO THE BONE.

SO WE HAVE THE GATEKEEPER VITAMIN D AND

THEN THE TRAFFIC COP, WHICH VITAMIN K2.

SO THINK ABOUT K2 AS TELLING CALCIUM

WHERE TO GO ONCE IT GETS INTO THE BODY.

SO IF YOU DON'T HAVE ENOUGH OF THE K2,

YOU COULD ENOUGH CALCIUM BUT,

AND YOU CAN EVEN HAVE ENOUGH VITAMIN D,

BUT YOU MIGHT END UP WITH OSTEOPOROSIS AND HEART

DISEASE BECAUSE THE CALCIUM ENDS UP IN THE WRONG PLACE.

NOW HERE'S WHAT'S REALLY GOING TO SURPRISE YOU.

AND YOU MIGHT THINK I'M CRAZY ONCE I TELL YOU THIS BECAUSE,

AGAIN, THIS IS NOT IN YOUR BOOK.

BUT THE FOOD SOURCES ARE DIFFERENT.

NOW, THE FOOD SOURCES FOR K1,

YOU'RE NOT GOING TO THINK TWICE ABOUT.

I'M GOING TO TELL YOU THEY ARE FROM

DARK LEAFY GREENS AND CRUCIFEROUS VEGETABLES.

WE HAVE KALE AND SPINACH, ROMAINE LETTUCE.

AND THEN THE CRUCIFEROUS,

SO WHAT WE HAVE BROCCOLI AND CABBAGE, AND THAT'S K1.

MOST PEOPLE WILL GET ENOUGH K1 IN THEIR DIET.

NOW, THE FOOD SOURCES OF K2 ARE ACTUALLY I'M NOT--

ARE A LITTLE BIT MORE SURPRISING.

HERE I'M TELLING YOU THAT K2 COULD

HELP PREVENT HEART DISEASE,

YET IT'S COMING IN SOURCES LIKE BUTTER,

EGG YOLK, AND HARD CHEESE.

IT ALSO COMES IN SOME--

FOUND IN SOME SOFT CHEESES, GRASS-FED BEEFS,

AS WELL AS SOMETHING CALLED NATTO

WHICH IS THIS FERMENTED SOY BEANS.

IT'S VERY POPULAR IN JAPANESE CULTURE.

BUT I'VE HEARD IT'S REALLY HARD TO CHOKE DOWN.

- [ LAUGHS ] - I'VE NEVER TRIED IT.

AND YOU DON'T--

SO THESE ARE SOURCES OF THINGS I'VE BEEN,

YOU KNOW, WE TALKED INCREASE IN SATURATED

FAT AND TRYING TO AVOID FOOD SOURCES WITH THEM.

BUT HERE I AM TELLING YOU THAT I KNOW K2 CAN

DECREASE THE RISK OF HEART DISEASE.

AND IT'S TRUE.

BUT THE SOURCES ARE WHAT'S REALLY IMPORTANT TO UNDERSTAND,

IS THESE SOURCES ARE USUALLY A GRASS--

BUTTER FROM GRASS-FED COWS IS GOING TO

HAVE A DIFFERENT NUTRIENT COMPOSITION.

EGG YOLK, BUT IT'S GENERALLY FROM FREE-RANGE CHICKEN.

AND IT'S BEEN FOUND THAT DUTCH EGGS,

WHICH WE CAN'T GET OVER HERE,

HAVE TWICE AS MUCH VITAMIN K2 THAN EVEN OUR FREE-RANGE EGGS.

AND IT'S BECAUSE OF THE TYPES OF GRASSES AND BUGS AND INSECTS

THAT THE CHICKENS ARE USED TO BEING RAISED ON THERE,

COMPARED TO HERE.

IT'S MORE NATURAL ENVIRONMENT FOR THEM,

AND THEN, THE HARD CHEESES.

SO I DO WANT YOU TO KNOW THESE SOURCES.

I THINK IT'S VERY IMPORTANT.

AND I KNOW IT'S A LITTLE BIT OF CONFLICTING DATA,

BUT VITAMIN K IS THE NEW AND UPCOMING VITAMIN.

K2 IS ALMOST A NEW DISCOVERY AND WE'RE GOING TO BE SEEING

A LOT MORE INFORMATION ABOUT THIS VITAMIN IN THE FUTURE,

EVEN ONCE YOU'RE DONE WITH THE CLASS.

SO I DO WANT YOU TO BE INTRODUCED

TO VITAMIN K2 EVEN THOUGH IT'S NOT IN YOUR TEXTBOOK.

AND THIS IS THE END OF THE SECTION ON VITAMIN K.