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Larger vitamin Okay consumption linked to decrease bone fracture threat late in life — ScienceDaily

Breaking bones might be life-changing occasions — particularly as we age, when hip fractures can change into notably damaging and end in incapacity, compromised independence and the next mortality threat.

However analysis from Edith Cowan College’s Vitamin and Well being Innovation Analysis Institute has revealed there could also be one thing you are able to do to assist scale back your threat of fractures later in life.

In collaboration with the College of Western Australia, the research regarded on the relationship between fracture-related hospitalisations and vitamin K1 consumption in virtually 1400 older Australian ladies over a 14.5-year interval from the Perth Longitudinal Examine of Getting older Girls.

It discovered ladies who ate greater than 100 micrograms of vitamin K1 consumption — equal to about 125g of darkish leafy greens, or one-to-two serves of greens — have been 31 per cent much less more likely to have any fracture in comparison with contributors who consumed lower than 60 micrograms per day, which is the present vitamin Okay sufficient consumption guideline in Australia for ladies.

There have been much more constructive outcomes concerning hip fractures, with those that ate essentially the most vitamin K1 slicing their threat of hospitalisation virtually in half (49 per cent).

Examine lead Dr Marc Sim mentioned the outcomes have been additional proof of the advantages of vitamin K1, which has additionally been proven to reinforce cardiovascular well being.

“Our outcomes are impartial of many established elements for fracture charges, together with physique mass index, calcium consumption, Vitamin D standing and prevalent illness,” he mentioned.

“Fundamental research of vitamin K1 have recognized a important function within the carboxylation of the vitamin K1-dependant bone proteins comparable to osteocalcin, which is believed to enhance bone toughness.

“A earlier ECU trial signifies dietary vitamin K1 intakes of lower than 100 micrograms per day could also be too low for this carboxylation.

“Vitamin K1 may promote bone well being by inhibiting varied bone resorbing brokers.”

So, what ought to we eat — and the way a lot?

Dr Sim mentioned consuming greater than 100 micrograms of vitamin K1 every day was ideally suited — and, fortunately, it is not too troublesome to do.

“Consuming this a lot every day vitamin K1 can simply be achieved by consuming between 75-150g, equal to at least one to 2 serves, of greens comparable to spinach, kale, broccoli and cabbage,” he mentioned.

“It is one more reason to comply with public well being tips, which advocate larger vegetable consumption together with one to 2 serves of inexperienced leafy greens — which is in-line with our research’s suggestions.”

Vitamin K1-rich meals

Greens: Kale, spinach, broccoli, inexperienced beans

Fruits: Prunes, kiwi, avocado

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Materials supplied by Edith Cowan University. Notice: Content material could also be edited for fashion and size.

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