Only recently, vitamin K was mainly associated with the control of the blood coagulation process. We currently know that this vitamin participates in many other important functions of the body. These include: bone metabolism, calcification of blood vessels, functioning of the central nervous system, tumors. The deficiency of vitamin K is the cause of many civilization diseases, including osteoporosis. Can I reduce the risk of osteoporosis by using vitamin K?
Osteoporosis is one of the few diseases that can be effectively prevented by proper nutrition and regular physical activity. However, for prevention to be effective, it should be started early in childhood, because bone tissue is the most metabolically active up to the age of 20. According to information from medical textbooks, after the age of 30, bone mass no longer increases, but only gradually reduces. That’s why preventive action is so important during childhood and adolescence, when 90% of bone mass is generated.
An incorrect diet is the largest risk factor for osteoporosis. A diet low in protein, calcium and vitamins is the reason for the degradation of the skeletal system. In the diet that prevents osteoporosis, it is crucial to supplement nutritional deficiencies, i.e. protein, calcium and vitamin D – this is what has been considered so far. Currently, it is believed that the role of vitamin K in maintaining a healthy bone system is just as important as the role of vitamin D.
It is recommended that the daily diet provides the right amount of calcium – preferably from dairy products containing lactose, because lactose increases the absorption of calcium. Calcium building cells are the most active in the evening, so eating calcium-rich dishes in the evening is the most effective.
To reduce the risk of osteoporosis, ensure the following products as part of your daily diet:
- Fish, milk and dairy products (vitamin D).
- Fish, leafy vegetables, liver (vitamin K).
- Fruit and vegetables (vitamin C).
- Use OMEGA+++, because in addition to vitamin K, it also contains precious omega 3 fatty acids (DHA and EPA) and coenzyme Q10 for heart health and other health-promoting ingredients.
To reduce the risk of osteoporosis, avoid the following products:
- Drinks with phosphates.
- Oxalate products.
- Alcohol and cigarettes.
Take into account that osteoporosis is found much more often in very slim women (BMI <23) than in women with slight overweight (BMI> 27). This is due to the fact that slimming diets, fasting and low-protein diets promote bone mass loss and cause the development of osteoporosis.