Getting to Know Vitamin D and Vitamin K

Getting to Know Vitamin D and Vitamin K

In today’s vodcast, I chat about the power of Vitamin D and Vitamin K. And when it comes to Vitamin K, I specifically focus on K2 and its sub-categories MK-4 and MK-7.

These conversational vodcasts are available to the Kitchen Pioneers who have joined my YouTube membership community—The Traditional Foods Kitchen Academy.

The Benefits of Vitamin D and K

We want to make sure we get Vitamins D and K in our diets for the reasons I describe below and in my conversational video. But, unfortunately, most of us are deficient in these vitamins.

Vitamin D

With concerns about the possibility of skin cancer, most people avoid the sun and wear sunscreen. Certainly, you do not want to get a sunburn on your body. However, a bit of sun each day without sunscreen can provide us with the benefit of increasing our vitamin D levels. And did you know that many nutritionists refer to vitamin D as the sunshine vitamin?

We want to make sure that we have adequate levels of vitamin D in our bodies. As described in the following research studies, appropriate vitamin D levels are linked to warding off a host of illnesses thanks to the vitamin’s ability to boost our immune systems.

• Vitamin D and the Immune System
• The role of vitamin D in cancer prevention

But what happens if we don’t have the opportunity to regularly go outside to get some sun? Or what happens if we are getting sunshine on our skin, but testing reveals that our bodies are still deficient in vitamin D? Well, that is where real food comes to the rescue!

Salmon Recipes Rich in Vitamin D

Salmon is an excellent source of vitamin D, and canned salmon is an affordable source of vitamin D. In the following video, I show you how to make simple yet delicious salmon patties using canned salmon.

If you don’t feel like cooking, I’ve got you covered with this simple salmon salad recipe.

Vitamin K2

Vitamin K2, like vitamin D, plays many roles in keeping your body healthy. You’ll find MK-4 in animal organ meats and MK-7 in fermented foods. Both forms of these sub-categories of the K2 vitamin help to keep your bones and teeth strong.

As you’ll see in the following research studies, Vitamins MK-4 and Mk-7 also help prevent heart disease, cancer, diabetes, and even neurological impairment.

• Vitamin K and bone health
• Research progress on the anticancer effects of vitamin K2
• Effect of vitamin K2 on type 2 diabetes mellitus: A review
• The Relationships Between Vitamin K and Cognition: A Review of Current Evidence

Tasty Foods for Consuming Vitamin K MK-4

Are you looking for ways to incorporate vitamin K2 MK-4 into your diet? If so, you have to try this Fried Beef Liver recipe. It’s so tasty, and when dipped into fermented ketchup, you have a delicious and nutritious nutrient-dense meal!

For more vitamin K MK-4 sources, be sure to try chicken livers. When you turn them into chopped chicken livers, as I show you in the following recipe video, you’ll think you’re eating a fancy pâté!

Tasty Foods for Consuming Vitamin K MK-7

When it comes to making sure that you are consuming enough Vitamin K MK-7, you are in luck because there are so many options that include:

• Curd cheeses
• Hard cheese
• Soft cheese

If you are ready to try your hand at making homemade curd cheeses, I show you how to make cottage cheese and ricotta cheese. These are the easiest cheeses to make!

But if you would prefer something other than cheese, try making homemade sauerkraut. It’s easy to create, as I show you in the following recipe video.

Weston A Price Foundation Resources

For insightful resources on vitamins D and K, read the following articles from the Weston A Price Foundation. The first article discusses why food sources of vitamin D are always our best choice, and the second delves deeply into the subject of vitamin K2 MK-4.

• Vitamin D Supplementation: Panacea or Potential Problem?
• In Defense of Vitamin K2 MK-4: Dr. Price’s Activator X

After reading these articles, be sure to peruse the Weston A Price Foundation site. You’ll find a wealth of information regarding nutrient-dense traditional foods.

Backwoods Home Magazine

I’m always on the lookout for information about Vitamins D and K, so I was pleasantly surprised when my recent Backwoods Home Magazine arrived in the mail. The April/May/June 2021 issue contains the lead article entitled, “The Power of Vitamins D&K.” How about that!

You can get a print or Kindle subscription to Backwoods Home. I like having the printed edition since it’s nice to take a break from looking at electronic devices. In addition, this publication helps not just homesteaders but all of us, no matter where we live.

Traditional Foods Kitchen Academy

My comprehensive vodcasts are exclusively available to members of the Traditional Foods Kitchen Academy, who we call Kitchen Pioneers. You can learn more about my optional YouTube membership community, including members-only videos and exclusive perks.

This membership community is optional. I’m still publishing my weekly detailed instructional cooking videos on my public YouTube channel that you can watch for free. (Thanks so much for being a Sweet Friend and subscriber!)

In addition to links to the latest Kitchen Academy vodcasts, this blog post lists some of the public videos that I talk about in my vodcast.

More Kitchen Pioneer Videos

Catch up on some of the videos in our membership community that you may not have seen:

• Traditional Foods Kitchen Academy video playlist (Optional Membership Community)

Remember that you’re always welcome to post questions and comments on my videos at any time, and I’m happy to reply.

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I look forward to having you join me in my Texas Hill Country Kitchen!

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Shop for items used in this blog post or video

Favorite Kitchen Supplies

• Chef’s Knife
• Bamboo Cutting Board
• Lodge Cast Iron Frying Pan
• Scanpan
• Spatula Spoon
• Whisk
• Large Stock Pot
• Stainless Steel Colander
• Large Measuring Cup
• Stainless Steel Measuring Cups and Spoons
• Baking Sheet
• 2-Cup Glass Storage Jars with Lids
• 10-Piece Glass Bowl Set
• Flour Sack Towels
• Fat Separator
• Favorite Aprons

In addition, the following links and promo codes will help you save on fermentation supplies, grain grinders, and whole grains.

• Masontops Fermentation Kit (See promocode below)
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Use promo code MARYSNST for a one-time 15% off Masontops and Breadsmart products on Amazon.com.

Learn more about Mockmill electric grain mills for making fresh flour and their Flake Lover's Flaker that flakes whole grain in minutes.

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• Visit Mary’s Nest Amazon Shop
• Visit my Shopping Guide page
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