The health of people depends significantly on vitamin K. Which humans can get naturally through food. Vitamin K can improve bone health.
Research on vitamin K related to bone fractures
An observational study from Edith Cowan University's Nutrition and Health Innovation Research Institute found that high intakes of vitamin K reduced the risk of bone fractures.
In almost 1,400 women, a research study examined the connection between vitamin K1 and bone fractures. A shattered hip bone, in instance, can result in disability, poverty, and possibly the end of life. Therefore, an increased intake of vitamin K may reduce the risk of bone fractures.
What is the condition of osteoporosis?
As bone tissue begins to lose density over time, it is said to have osteoporosis. The risk of bone fractures greatly rises with bone density loss. Some studies show that vitamin K can help treat or prevent osteoporosis.
Who is at higher risk for osteoporosis?
Although it can affect older men and women, it is recognised to be a serious health issue for postmenopausal women since a drop in the hormone oestrogen affects bone health.
How can vitamin K be useful in preventing bone fractures?
Vitamins are very important for healthy bones due to their combination with bone protein. Through a process called carboxylation, the vitamin modifies these proteins so they can work well with calcium, an important mineral for bones.
What are the disadvantages of vitamin K deficiency?
Vitamin K is one of the three vitamins that are lost if cooked for too long. However, vitamin K deficiency is very rare for health, as its deficiency can lead to bleeding from various sites due to clotting problems, weakened bones, and increased risk of heart problems. are
Vitamins are naturally found in which vegetables?
There are two types of vitamins:
Vitamin K 1 and Vitamin K 2
Vitamin K1 is found mostly in leafy vegetables, while vitamin K2 is also found in fermented and animal products. Another difference between the two is that vitamin K2 is absorbed more quickly by our body. Therefore, according to experts, the intake of vitamin K should be high as it can help protect us from diabetes. Let us detail the foods that are rich in these vitamins.
Apple
Apples do not contain high amounts of vitamin K, but they are easily digestible. Which can be used in case of urgent need of vitamin K. We are protected from cancer, high blood pressure, diabetes, and other heart illnesses by the flavonoids and antioxidants in it.
Soybeans
1. Soybeans are a type of legume, which is rich in vitamins.
2. It is found mostly in East Asia in various forms, such as soybean milk, oil and sauce.
3. We can easily use it in our diet through soybean oil.
4. About 3 tablespoons of soybean oil provides us with the amount of vitamin K we need in a day.
5. Compared to 9 tablespoons of canola oil providing the daily amount of vitamin K.
6. Omega-3 fatty acids and heart-healthy fats found in soybean oil aid to ward against cardiac issues.
Blueberries
This fruit is also rich in vitamin K. Its low calorie content and high nutrient content make it a great source of weight loss. Antioxidants present in blueberries also improve our sleep and concentration and it is also very useful for the growth of specific organs.
Dry fruits
In addition to vitamin K, dried fruits also contain protein, fiber, healthy oils that are beneficial in inflammation, heart disease and gastrointestinal problems. A mixture of various dry fruits, cashews and cashews are extremely rich in vitamin K.
Green leafy vegetables
Vitamin K is abundant in green leafy foods, particularly spinach and kale. Apart from vitamin K, other vitamins are also found in significant amounts in them. We can use them in any form from salads to curries.
Fish
Experts claim that eating fish twice a week gives a healthy quantity of calcium, phosphate, and the vitamins B, D, and K. Fish is highly helpful in lowering blood pressure and heart disease because of these minerals.
Sauerkraut
It is a raw form of cabbage that is fermented with the help of lactic acid. This increases both its taste and shelf life. Since it is a vegetable, it is rich in both vitamins K1 and K2. Our bones, immune system, and digestion are all strengthened by it. It is commonly used with hot dogs and sausages.
Vitamin K benefits our body in many ways and consuming it through these natural foods can prevent bone damage.
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