Vitamin K For Strong Bones
This article is intended to supplement my previous article, Plant-Powered Bone Strength, where I discuss plant based options for strong, healthy bones. As before I’ll give a basic overview of “bone” building nutrients, in this case, vitamin K, then give you some examples of vitamin K-rich (plant) foods that you can try out.
Evidence is mounting for the importance of vitamin K, a nutrient well known for its role in blood clotting, as a key player in bone health. Vitamin K activates proteins involved in bone formation (such as osteocalcin) and bone mineralization. Bone mineralization refers to the uptake of calcium phosphate into the bone matrix (or framework) of the bone. The matrix consists of collegen, ground substance, and water. The integration of rigid mineral salts, such as calcium phosphate, and flexible collegen allows bones to be both strong and flexible. Hence, bone mineralization is important for strong, healthy bone. In fact it is the mineral density of bone, or bone density, that serves as a proxy for how resistant bones are to breaking. Vitamin K is known to be very important to this process. Though more work still needmore work still needs to be done to better understand the relationship between vitamin K and bone density, evidence supports vitamin K as necessary for bone health.
So now we (both you and I) have a really good reason to consider incorporating some vitamin K-rich foods into our diet. Here’s a list of plant based vitamin K foods to consider:
- Prunes (or now often referred to as dried plums) –
- Kale (what isn’t this veggie beneficial for?)
- Avocado
- Spinach
- Chard
- Broccoli
- Parsley
- Mustard greens
- Turnip greens
Please keep in mind, these are not the only choices, just some particularly good sources to start with. Try picking one and implementing into your diet a couple days per week. Remember, this information is intended to give you ideas to improve your diet, especially if you are concerned about your bone density. A truly healthy diet includes a variety of unprocessed, whole foods (which can include but is not limited to the ones listed above).
Hope this helps, please do let me know if you already eat any of these or which you are willing to try!
Thanks for reading.
Ready to make a change in your diet/eating habits? Better yet, ready to improve your life? Check out my remote, holistic, Nutrition Coaching program!
Published by mattktraining
I am currently the Owner of my soloprenuerial company Matt K Training. Through my fitness and nutrition programs I help adults develop skills and practices that help them eat, move, and recover well. Over the past 20 years, in various roles such as a Personal trainer, Exercise Physiologist, Clinical Researcher, and Health Coach I have helped hundreds of adults reach their health and physical performance goals. When not working, I enjoy active pursuits such as playing right field for the Charlton Giants (in a 38+ competitive baseball league), playing tennis, hiking, backpacking, and rock climbing. I also enjoy indoor activities such as playing strategy board games, reading and discussing science fiction literature, dabbling with my guitar, finding creative ways to eat oatmeal, and being a good dad.