Additionally, your doctor either doesn't recommend that you use a supplements, or your doctor can't tell you which to use. Well, that is not unusual. To put it plainly, most doctors are not even close to experts in nutrition. Even the most effective doctors often know bit of about nutrition. If you need help choosing a vitamins product, get help from someone that's an expert in nutrition - for example a naturopath or nutritionist.
The truth is, there is no valid reason you shouldn't be taking a vitamin supplement - considering aren't taking one now, start today!
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Vitamin K helps to put calcium where it belongs... in our bones and teeth... and keep it faraway from the places it doesn't belong including our arteries. The foods high in vitamin K include most dark leafy green vegetables.
Nutritionists now recommend that vitamin K be contained in an osteoporosis prevention diet in conjunction with calcium, vitamin D and magnesium in order to increase calcium absorption. The united states Department of Agriculture (USDA) Foodstuff and Nutrition Center provides us with an excellent list of foods high in vitamin K to help us to build a diet that is great for bone building as properly as delicious.
A cup of dark leafy greens can provide more than the recommended daily requirement of 120-150 mcg a day and will also provide the 100 micrograms that some research suggests is important for optimal bone wellness. The following lists shows the quality of vitamin K1 in an individual cup of cooked greens:
Kale: 1062 mcg
Spinach: 888 mcg
Collards: 836 mcg
Beet Greens: 697 mcg
Swiss Chard: 573 mcg
Broccoli: 220 mcg
Brussel Plants sprouting up: 218 mcg
Chinese cabbage (often called pak-choi or bok choy) comprises only 57. 8 mcg within a cup of vegetables but when combined with tofu it provides a superb balance of calcium, magnesium and vitamin K to get a very bone healthy snack.
It is extremely important to note that spinach, swiss chard and beet greens have a high content of oxalates which tend to bind calcium and prevent its absorption. This does not mean that they must be avoided as they are excellent sources of vitamin K but it usually is better to take a calcium supplements when these leafy greens are not part of your snack.
Some research shows that K2 (MK-4 through 10) from eggs and meats are better at facilitating calcium assimilation than K1 from greens. Vitamin K2 is optimum in products from animals which were fed on fast growing grasses and may be found in the butter, non-skim milk, cheese, organ meats and fat of these animals. If you are taking a blood thinning medication or an anticoagulant (which include Warfarin, Coumadin or Heparin) don't forget to consult your doctor in advance of increasing vitamin K in what you eat or supplements.
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Should you get more Vitamin D?
If you find that this is the time of year when you tend to feel down or blue or even just depressed, you might consider this cost-effective way to switch your mood. Vitamin D may be shown to influence together with elevate mood, among other benefits. But how much should you take?
According for a June 2009 article in the Vitamin D Council they will suggest taking Vitamin D in the amounts nature intended is a fine way to avoid toxicity - or too much Vitamin D.
Author Name: Mohammed Flores
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