Vitamin K1 strengthens aging women's bones, commonly found in green leafy vegetables. Photo: File

Th: The risk of fracture increases in old age, but vitamin K, abundant in green leafy vegetables, strengthens the bones and prevents many complications.

Vitamin K1 is also known as phylloquinone, commonly found in broccoli, green beans, kale, collards, and spinach. Apart from this, kiwi, pears, and dried potatoes also contain this vitamin, which prevents blood from clotting and protects bones by making them strong.

A research survey examined the relationship between vitamin K1 and bone fractures in nearly 1,400 women. Bone fractures in old age seriously affect life. In particular, a broken hip bone can lead to disability, poverty, and even life itself.

In collaboration with other institutions, dietitians and health experts at Eddy Cowan University have studied more than 1,400 women for 14 consecutive years. It was found that if older women took one 100 micrograms of vitamin D supplement daily, it was equivalent to 125 grams of green leafy vegetables.

They also had a 31 percent lower risk of fracture than those who consumed just 60 micrograms of vitamin K daily. That's why Australian experts have told older women to eat at least 100 micrograms of vitamin K daily.

Then the results during a hip fracture were also surprising, i.e., half (49) percent of the women who took the correct amount of this vitamin had to be taken to the hospital, and thus the importance of the vitamin has come to light. Vitamin K1 has been known to increase bone protein which keeps bones strong and energetic. On the other hand, the softening or filling of bones also slows down.


However, experts have emphasized that the best practice is to eat 75 grams of vitamin K-1 vegetables and fruits daily in the morning and evening. Using them instead of the same supplement may be beneficial.