New Examine Signifies This Vitamin Can Considerably Cut back Your Threat of Bone Fractures
A protracted-term examine that analyzed the connection between fracture-related hospitalizations and food plan in almost 1400 older ladies discovered that vitamin K1 considerably diminished the danger of hospitalization.
Bone fractures can have a major impression on life, particularly in outdated age when hip fractures can result in incapacity, diminished independence and elevated danger of mortality.
Nonetheless, analysis from Edith Cowan College’s Vitamin and Well being Innovation Analysis Institute discovered that there could also be steps you possibly can take to scale back your danger of fractures later in life.
In collaboration with the College of Western Australia, the examine examined the connection 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 older Girls.
It discovered that girls who consumed greater than 100 micrograms of vitamin K1 – the equal of round 125g of darkish leafy greens or one to 2 servings of greens – had been 31% much less prone to have a fracture than feminine individuals. who consumed lower than 60 micrograms per day. day, which is the present guideline on satisfactory vitamin Ok consumption in Australia for ladies.
There have been much more optimistic outcomes for hip fractures, with those that consumed essentially the most vitamin K1 decreasing their danger of hospitalization by nearly half (49%).
Dr Marc Sim, the examine chief, mentioned the outcomes had been additional proof of the advantages of vitamin K1, which has additionally been proven to enhance cardiovascular well being.
“Our outcomes are unbiased of many elements established for fracture charges, together with physique mass index, calcium consumption, vitamin D standing, and prevalent illness,” he mentioned.
“Basic research of vitamin K1 have recognized an important function within the carboxylation of vitamin K1-dependent bone proteins resembling osteocalcin, which is believed to enhance bone toughness.
“A earlier ECU trial signifies that dietary vitamin K1 intakes of lower than 100 micrograms per day could also be too low for this carboxylation.
“Vitamin K1 can also help bone well being by inhibiting varied bone resorption brokers.”
So what ought to we eat – and the way a lot?
Dr Sim mentioned consuming greater than 100 micrograms of vitamin K1 a day is good – and fortunately it isn’t too arduous to do.
“Consuming this a lot vitamin K1 every day can simply be achieved by consuming between 75g and 150g, or the equal of 1 to 2 servings, of greens resembling spinach, kale, broccoli, and cabbage,” a- he declared.
“That is another excuse to comply with public well being tips, which name for the next vegetable consumption, 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 danger of long-term fracture-related hospitalization: the Perth Longitudinal Examine of Growing older Girls” by Marc Sim, Andre Strydom, Lauren C. Blekkenhorst , Nicola P. Bondonno, Rachel McCormick, Wai H Lim, Kun Zhu, Elizabeth Byrnes, Jonathan M. Hodgson, Joshua R. Lewisabch and Richard L. Prince, September 12, 2022, Meals and performance.