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Foods that help you prevent osteoporosis and other diseases

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Discover the foods that help you prevent osteoporosis and other diseases.

Foods with vitamin K help strengthen the skeletal system and have a lower probability of coronary heart disease.

The body needs different types of nutrients to function properly, one of them is vitamin K, which is essential for processes such as blood clotting and the good condition of bones, among other functions.


People who for some reason must consume some type of anticoagulant should also ingest, in the same amount, vitamin K, since a higher dose can cause bleeding.

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Benefits of vitamin K

There are many positive effects that we can experience if we have correct levels of vitamin K in our body, the most important of which are the following benefits.

Lower risk of osteoporosis

As we already mentioned, vitamin K helps to strengthen the bone system, different studies related to the consumption of vitamin K, both through food and through supplements, considerably reduce the risk of suffering bone fractures, reducing the chances of suffering from bone diseases such as osteoporosis.

However, more research is still needed to determine a clearer relationship.

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Lower likelihood of coronary heart disease

Another thing that the scientific community has tried to study is how vitamin K deficiency can affect the risk of heart disease, since apparently, a low level of this makes the blood vessels stiffer and narrower, increasing the risk of coronary diseases.

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Although more research is needed in this case as well, getting enough vitamin K is recommended to prevent heart disease.

Where do we find vitamin K?

Vitamin K can be consumed in both food and supplements, although the first option is always recommended because you should not go to any supplements unless a doctor.

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Among the foods with more vitamin K, we can mention green leafy vegetables, such as kale, Lechuga, broccoli, and spinach, in addition to vegetable oils and fruits such as figs, or blueberries.

A lot of vitamin K is also found in meats, eggs, cheese, and soybeans.

Foods with vitamin K

On the side of supplements, there are multivitamins and multimineral that contain vitamin K, as well as supplements that only contain this type of vitamin, among the most common vitamin K supplements that exist, is what is known as vitamin K1, which are in the form of phylloquinone and phytomenadione or those known as vitamin K2, also known as menaquinone-4 and menaquinone-7.

How much vitamin K do we need?

This is something that depends on several factors, such as the sex and age of each person.

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Children under 6 months should ingest an average of 2.0 mcg per day, while for ages 7 to 12 months the dose should be about 2.5 mcg.

From 1 to 3 years, 30 mcg should be consumed, from 4 to 8 years it is 55 mcg, from 9 to 13 years it should be 60 mcg and from 14 to 18 years old, 75 mcg should be ingested.

For women, over 18 years of age the intake should be 90 mcg, while for men of the same age it should be 120 mcg.

In the case of pregnant adolescents, the dose should not exceed 75 mcg, while for adults in the same conditions it should not exceed 90 mcg.

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