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Vegetable diet is the key to bone health

In most people, after age 30, bone mass gradually begins to regress. Also, women are a special risk group, because with them in the first 10 years after menopause often develop osteoporosis can. There are several ways to slow degenerative diseases or even stop. How this can be prevented, is described in today’s Post. Play a central role in the foods which are rich in vitamin K2.

Vegetable diet

Vitamin K2 and vitamin D leads to bone loss.

Many people weigh themselves in the mistaken belief that a prescription drug – combined with megadoses of calcium – is the answer for strong and healthy bones.

In fact, shown how new research results, once again, nature itself provides some of the best substances for prevention of bone loss in many foods available.

There are numerous fermented vegetables with special culture, the optimize the vitamin K2 levels and this in combination with Vitamin D is one of the best strategies for the maintenance of healthy bones and the prevention of bone loss.

The following are important research results, which show that can be a date often overlooked vegetables of great sanitary benefit, and if you have never heard of fennel, a good time had come to learn about it.

Fennel can reduce the risk of postmenopausal bone loss and osteoporosis.

Scientists have found in search of natural compounds that counteract a postmenopausal bone loss that may help is in fennel, a little-appreciated vegetable that is native to southern Europe and the Mediterranean.

In a study in the “International Journal of Molecular Medicine ” published, it was found that the supply of fennel seeds a positive effect showed with regard to loss of bone density and mineral bone health.

Healthy Bones maintain their strength through a continuous process of bone resorption and reconstruction.

Osteoclasts are cells that accelerate bone augmentation, and osteoblasts are cells that are responsible for reconstruction.

Fennel appears to have the ability to impair the function of osteoblasts, so that thereby a protective effect can be expected for your bone health.

This vegetable, a celery-like plant with fan-shaped green leaves, has a long history in their medicinal use, and is considered since ancient times as:

  • Breath freshener
  • Affects digestion
  • Helps the body to loosen secretions from the lungs.

Fennel is a treasure trove of nutrients, such as:

  • Vitamin C
  • Folate (the natural form of folic acid)
  • Calcium
  • Magnesium
  • Phytochemicals
  • Antioxidants, which help to reduce inflammation, to activate the immune system, and may prevent development of cancer.

More vegetables for more bone density.

Fennel is just one example of a vegetable that is ideally suited for your bone health. Frequent consumption of vegetables has a positive effect on bone mineral density status, and this is beyond years.

The natural diet of vegetables of high quality will increase your bone density and bone strength. So you should take organically grown, locally grown vegetables. This will prevent the risk of fracture in almost any age.

One reason why this is so important:

Thanks vegetables your body with important nutrients such as Vitamin K1 and potassium , well supplied. The body needs in potassium to maintain the pH in your body fluids , therefore the principle applies: Optimize your sodium-potassium ratio, also affects namely on bone mass from. If you mainly feed on processed foods, is your potassium sodium ratio likely to be disturbed, because the processed foods are usually low in potassium , but rich in sodium . An unbalanced sodium-potassium ratio can lead to a variety of disorders, including Osteoporosis. If it is not possible for you to eat the recommended amount of vegetables, just try again using a vegetable juicer.

Role of vitamin K2 for bone health.

Vitamin K2, also called menaquinone, is produced by the bacteria in your gastrointestinal tract is the biological role of vitamin K2:

  • Calcium to promote in the right areas of the body to rebuild the bone.
  • To remove calcium from the body parts, in which it should not be, as in the arteries and soft tissues.

It is important for the maintenance of bone health and operates in conjunction with a number of other nutrients that are most important vitamin D, calcium and magnesium. The optimal levels of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms of vitamin K2 should be sufficient. As we discussed on numerous occasions, is Vitamin D is an important nutrient for optimal health. This can be obtained at best by sunlight or a safe tanning. In addition, an effective oral intake of vitamin D sufficient quantities of vitamin K2 in the body depends. If you take vitamin D, your body requires more vitamin K2 to activate important proteins. If your body does not have enough vitamin K2, the calcium will not be able to be properly distributed in the body and this leads to weakened bones and hardened arteries. If you opt for oral vitamin D intake, you must also increase your vitamin K2 intake, either through your diet or an additional intake of vitamin K2.

How can you tell if you have a vitamin K2 deficiency?

There is no way to find out a vitamin K2 deficiency by testing. But by the view of your type of diet and lifestyle you can have an idea of whether you lack these important nutrients.

If you suffer from osteoporosis, heart disease or diabetes, your supply of vitamin K2 very likely deficient , since all of these diseases are associated with a vitamin K2 deficiency.

Nutrition as prevention of age-related bone loss.

Your bones are composed of at least a dozen minerals, so you need a combination of herbal minerals for strong bones. If you only focus on calcium, you will likely weaken your bones and increase the risk of osteoporosis.

And it’s more likely that your body can handle calcium properly if you use calcium from biological origin.

Good sources of calcium:

  • Raw milk from cows reared nature biologically
  • Green leafy vegetables
  • The Mark of citrus
  • Carob
  • Sesame
  • Wheat, just to name a few.

In addition is important to pay attention to sources of silica and magnesium , of which some researchers say that they are enzymatically “transformed” in the very type of calcium that the bones is necessary.

Good sources of Silica are:

  • Cucumber
  • Peppers
  • Tomato
  • Oats
  • Herb horsetail, nettle.

The absolute best source of magnesium is:

  • Raw organic cocoa (Yes, chocolate is quality health it is very rich in magnesium)

Other important minerals sources:

  • Himalayan crystal salt.
  • Fermented foods such as, homemade sauerkraut (rich in vitamin K2).


Vitamin D: Optimize your vitamin D levels, either with natural sunlight, a safe tanning bed or a supplementary oral vitamin D3 intake.

Check your blood regularly to ensure that your mirror is in the optimum range.

Vitamin K2: Optimize your vitamin K levels by a combination of good food sources green leafy vegetables, fermented foods such as homemade sauerkraut and a K2 supplement, if necessary. Remember, if you take vitamin D, you need to increase your intake of vitamin K2. Latest vitamin D dosage recommendations are: Approximately 8,000 IU of vitamin D3 per day, if you are an adult, meaning that you need at least a amount of 800 to 1000 micrograms (0.8 to 1 mg/mg) Vitamin K2.

The optimal levels of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms vitamin K2 could be sufficient enough to activate the K2-dependent proteins. Motion: Be sure to sufficient physical exercise, this has a profound positive impact on your skeletal system. Fresh natural foods: Use vast fresh, locally and organically grown foods, including vegetables, nuts, seeds, organic meats and eggs and raw, organic-pasteurized dairy products.