Vitamin K Increases Bone Density

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Most people are familiar with the standard vitamins – vitamins A, B, C, D and E – but few are familiar with Vitamin K and its importance in maintaining good health.

Vitamin K is a fat-soluble vitamin that helps build and increase bone density. In a recent study at Tufts University in the United States, women who consumed high levels of vitamin K were 30% less likely to break a hip than those who consumed less. Researchers also noted that less than 50% of people get enough vitamin K in their diets.

On average, men need 120 mcg and women require 90 mcg a day. Vitamin K also helps with blood clotting and people on anticoagulants such as warfarin should take vitamin K.

Vitamin K can be obtained naturally in dark leafy greens such as kale, spinach, collard greens, brussel sprouts, broccoli, peas and parsley. You can also find it in beans such as lentils, split peas and soybeans.

Here's a sampling of common foods that contain vitamin K:  

FoodServingVitamin K (micrograms)
Broccoli, cooked1 cup (chopped)420
Canola oil1 Tablespoon19.7
Kale, raw1 cup (chopped)547
Leaf lettuce, raw1 cup (shredded)118
Mayonnaise1 Tablespoon11.9
Olive oil1 Tablespoon6.6
Parsley, raw1 cup (chopped)324
Soybean oil1 Tablespoon26.1
Spinach, raw1 cup (chopped)120
Swiss chard, raw1 cup (chopped)299
Watercress, raw1 cup (chopped)85

Are you getting enough of this critical vitamin? If not, consider supplementing with NOW Vitamin K-2 or New Nordic K2 Solo to ensure that your getting adequate levels of this oft-forgotten vitamin.

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