Is a diet rich in vitamin K beneficial for bone and joint health?
We will discuss the relationship between vitamin K and healthy bones and joints. This article explores the benefits of eating a high-vitamin K diet. We also discuss how to start such a diet and examples of foods rich in vitamin K.
Why Vitamin K is important for bone and joint health
Vitamin K is essential for bone metabolism. It has also been linked to improved bone density, and a reduced risk of fractures. In a 2017 article published in "Journal of Nutrition", it was found that a higher intake of vitamin K in the diet is associated with fewer hip fractures among women. It is essential for the production of osteocalcin - a necessary protein to maintain bone strength. A lack of vitamin K over the long term can cause osteoporosis and increased bone loss.
Research is ongoing when it comes to joint care. Some studies suggest that vitamin K could play a part in the prevention of osteoarthritis. While vitamin K may have many health benefits, excessive consumption can cause blood thinners to become ineffective.
How to Start a Vitamin K Rich Diet
Start by adding more green leafy vegetables to your diet if you want to increase your intake of vitamin K. Spinach, kale and broccoli are all good sources. Fish, liver, meats, eggs and cereals are also good sources. Consult your doctor before starting any diet. This is especially important if you are on medications or suffer from chronic illnesses. Fat helps your body absorb vitamin K, so you shouldn't avoid healthy fats such as olive oil and avocados.
Vitamin K Rich Foods
- A cup of kale provides almost 700% the recommended daily value for vitamin K.
- Spinach: A half cup of spinach cooked provides around 500% daily recommended value.
- Collard Greens: One cup of these provides more than 400% daily value.
- Broccoli: A half cup of broccoli cooked provides 138% of your daily recommended intake.
- Brussels sprouts: One half cup serving contains approximately 137% of daily values.
- 5 prunes provide around 26% daily recommended intake.
- Asparagus : A half cup of asparagus cooked provides approximately 60% of your daily recommended value.
- A cup of blueberries provides approximately 24% daily value.
- Fermented dairy products can supply between 10- 25% daily recommended intake in a serving of yogurt and kefir.
- A cucumber of average size provides around 49% daily value.
Other Tips to a Vitamin K Rich Diet
Consider these other strategies in addition to increasing your vitamin K intake. Combine vitamin K with vitamin D-rich foods, since research shows that the two vitamins can work in tandem to increase bone density. Maintaining a balanced diet is also important to ensure that you are getting the nutrients necessary for bone and joint health.
Conclusion
Although more research will be needed to understand vitamin K's role in joint and bone health, studies have shown that eating a diet high in vitamin K can benefit both. You can improve your bone and joint health by consuming more foods rich in vitamin K and maintaining a healthy nutritional diet.
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