Striving4Zen

Did you know that the wealth of vitamin K (122% daily value) found in green beans plays an important role in bone health?

Although calcium and vitamin D are often the nutrients highlighted in discussions on bone and prevention of bone-related disease, current research is increasingly revealing the importance of vitamin K. Although much of the research has focused on the K2 form of the vitamin, the K1 form found in greens beans has also been associated with better bone mineral density and decreased risk of bone-related diseases.

So, green beans can now join in with a variety of vegetables (including kale, spinach, collard greens and mustard greens) which are excellent sources of vitamin K1 and provide welcomed support for our bones. But the benefits of green beans do not stop here. They're also a rich source of other vitamins and minerals, many of which can act as powerful antioxidants that help combat the free radical activity associated with increased risk of both cancer and heart disease.

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Labels: bones, eating healthy, green beans, green leafy vegetables, Green veggies, healthy diet, Kale, spinach, strong bones, Vitamin K

One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

Eat just one of these nutritional powerhouses and you'll also get about 30% of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and lutein, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats.

Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime.

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Labels: cholesterol, choline, eating healthy, eggs, health food, lutein, Vitamin K

Although asparagus’s peak season is considered to run from April to May, in warmer climes, the green spears can appear as early as February. In addition to being easy to prepare – steamed, grilled, oven roasted… the choice is yours! – asparagus packs a whopping 114% of recommended daily allowance (RDA) per 1 cup serving of vitamin K, which is important for bone health, and nearly 66% RDA of folate, which helps maintain a healthy cardiovascular system.

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Labels: asparagus, folate, healthy diet, nutrition, vegetable, Vitamin K

Although there are three types of asparagus: green, white and purple, the green variety is the most common.

Not only is the veggie loaded with antioxidant vitamins A and C, its vitamin K is off the charts. In fact, one cup contains 114% of your daily value requirement of K.

Plus, asparagus is a natural diuretic and might help reduce water retention during PMS. While we are on women's health, you might be interested to know that asparagus is high in folate (the naturally occurring folic acid) content, asparagus is considered a birth defect fighter.

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Labels: asparagus, folate, nutrition, vegetable, Vitamin K

Vitamin D

This fat-soluble vitamin is clutch--your bones can't absorb calcium as well without it.

Great sources:
3.5 oz salmon = 360 IU
1.75 oz sardines = 250 IU
4 oz shrimp = 172 IU
8 oz D-fortified milk or orange juice = 100 IU

Vitamin K

You don't hear much about vitamin K, though vitamin K isn't a direct bone-builder, it does enable certain bone forming proteins to do their job, says Sarah Booth, Ph.D., director of the Vitamin K Laboratory at Tufts University in Boston.

Great sources
1 cup kale = 547 mcg
1 cup broccoli = 420 mcg
1 cup Swiss chard = 299 mcg
1 cup spinach = 120 mcg

Potassium

It's already linked to lower blood pressure, and now, a recent study has found, potassium may also neutralize acids that suck calcium out of the body, making it a skeleton saver, too.

Great sources
1 sweet potato = 694 mg
1 white potato with skin = 610 mg
8 oz plain nonfat yogurt = 579 mg
1 medium-size banana = 422 mg

Labels: bones, healthy diet, potassium, strong bones, Vitamin D, Vitamin K