A brand new examine reveals that this vitamin can considerably cut back the danger of bone fractures
A protracted-term examine that analyzed the connection between fracture-related hospitalizations and food plan in almost 1,400 older ladies discovered that vitamin K1 considerably lowered the danger of hospitalization.
A damaged bone can have a big influence on an individual’s life, particularly in outdated age, when hip fractures can result in incapacity, lowered independence and elevated threat of mortality.
Nonetheless, analysis by the Institute of Innovation in Vitamin and Well being Artwork Edith Cowen College discovered that there are steps you’ll be able to take to scale back your threat of fractures later in life.
In cooperation with College of Western AustraliaThe examine seemed on the relationship between fracture-related hospitalizations and vitamin K1 consumption in almost 1,400 older Australian ladies over a 14.5-year interval from the Perth Longitudinal Examine of Growing old Ladies.
It discovered that girls who consumed greater than 100 micrograms of vitamin K1 – equal to about 125g of darkish leafy greens or one to 2 servings of greens – have been 31 p.c much less prone to have any fractures in comparison with members who consumed lower than 60 micrograms per day, which is the present advice for sufficient vitamin Ok consumption in Australia for girls.
There have been much more constructive outcomes for hip fractures: those that ate essentially the most vitamin K1 almost halved their threat of hospitalization (49 p.c).
Examine chief Dr Mark Sim stated the findings present additional proof of the advantages of vitamin K1, which has additionally been proven to enhance cardiovascular well being.
“Our outcomes are unbiased of many established predictors of fracture charges, together with physique mass index, calcium consumption, vitamin D standing, and illness prevalence,” he stated.
“Primary analysis on vitamin K1 has revealed an necessary function in vitamin K1-dependent carboxylation of bone proteins, equivalent to osteocalcin, which is assumed to enhance bone power.
“Preliminary ECU analysis means that dietary vitamin K1 consumption of lower than 100 micrograms per day could also be too low for this carboxylation.
“Vitamin K1 can also promote bone well being by inhibiting numerous brokers that resorb bone.”
So what ought to we eat – and the way a lot?
Dr. Sim stated consuming greater than 100 micrograms of vitamin K1 every day was best — and fortunately, it is not that tough to do.
“A every day consumption of this quantity of vitamin K1 can simply be achieved by consuming 75-150g, equal to 1 to 2 servings, of greens equivalent to spinach, kale, broccoli and kale,” he stated.
“That is another excuse to comply with well being pointers that advocate a better consumption of greens, together with one to 2 servings of inexperienced leafy greens, which is in step with our examine’s suggestions.”
Reference: “Dietary Vitamin K1 Consumption Is Related to Decrease Threat of Fracture-Associated Hospitalization: The Perth Longitudinal Examine of Older Ladies” Mark Sim, Andre Strydom, Lauren S. Bleckenhorst, Nicola P. Bondana, Rachel McCormick, Wai H. Lim, Kuhn Zhu, Elizabeth Byrnes, Jonathan M. Hodgson, Joshua R. Lewisabch, and Richard L. Prince, September 12, 2022. Vitamin and features.
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