Eat More Vitamin K1-Rich Foods To Reduce Risk Of Bone Fractures Later In Life

Bone fractures As we grow older, our bones become weaker, making us probe to fractures. Is there anything we can do to reduce the risk of bone fractures later in life? Yes, eat more vitamin k1-rich foods. A new study has suggested higher intake of vitamin K1 can reduce the risk of bone fractures, especially hip fractures, in older populations. Edith Cowan University's Nutrition and Health Innovation Research Institute conducted the study in collaboration with the University of Western Australia. The study which included nearly 1400 older Australian women found that participants who ate more than 100 micrograms of vitamin K1 per day were 31 per cent less likely to have any fracture compared to those who consumed less than 60 micrograms per day (the current recommended vitamin K for women in Australia). Risk of hip fracture hospitalization reduced by almost half in women who ate the most vitamin K1. So, what should you eat to get more vitamin K1? Below are some vitamin K1-rich foods you should include in your daily diet.Kale It is a good source of vitamins A, K, B6 and C, calcium, potassium, copper and manganese.Spinach It contains high amount of Vitamin A, Vitamin C, Vitamin K, iron, folate, calcium and potassium.Broccoli It is rich in many vitamins and minerals, including vitamin C, vitamin K, iron, phosphorous, potassium, calcium, and zinc.Green beans Consumption of green beans is also beneficial for diabetes patients because vitamins A, Vitamin C, Vitamin K, folic acid and fibre are found in them. In addition, calories are significantly less in green beans, while nutrition is high, reducing weight.Prunes for gut health Prunes are beneficial for gut health. They are vital in promoting healthy digestion and preventing constipation. Soluble fibre feeds beneficial gut bacteria, supporting a healthy microbiome.Immune-boosting nutrients Kiwi includes a high Vitamin C concentration, improving immune function. Every bite of this bright fruit contains a surge of immune-boosting nutrients.Avocado Avocados are packed with vitamins, minerals and healthy fats. This fruit is known to promote weight loss, support heart health, improve eyesight and bone density.How much Vitamin K1 you should consume daily The researchers recommend consuming more than 100 micrograms of vitamin K1 daily, which is equivalent to one to two servings of vegetables or about 125g of dark leafy vegetables.