Vitamin K2: 5 foods rich in the micro-nutrient that will help you get healthy bones


New Delhi: Healthy, nutritious food from different food groups helps create a balanced diet that provides the body with micronutrients required for various functions. These micronutrients are not produced by the body but are obtained from the food we eat. Thus, eating food rich in nutrients plays a very important role.

Vitamins are one such group of micronutrients that play important roles in keeping us healthy. Vitamin C is responsible for better oral health and immunity, while vitamin A plays an essential role in keeping our eyesight healthy. Vitamin E, on the other hand, is very important for healthy skin. Similarly, vitamin K2 is an important nutrient for healthy bones. For healthy bones, you also need to consume magnesium, collagen and other minerals and protein. If you are looking to improve bone health, or want to reduce your risk of osteoporosis in old age, including foods with vitamin K2 in your diet is important. The standard consumption of K2 for women is 90 mcg/day and for and men, 120 mcg/day, respectively.


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Natto is a traditional Japanese food made with soy. Often eaten as a breakfast food, natto is a very rich source of vitamin K2. 100 g of natto contains about 1103 micrograms of vitamin K2.


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Broccoli is a very healthy vegetable that should be a part of everyone’s diet. Rich in antioxidants, fibre, and many other nutrients, broccoli is very easy to make as well. Broccoli also contains vitamin K2 which make it a vegetable fit for consumption if you are trying to improve bone health. 100 g of broccoli contains about 141 mcg of vitamin K2.


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Spinach is another very healthy, leafy green vegetable. Spinach is rich in iron, calcium and vitamin K2. 100 g of raw spinach contains 483 mcg of vitamin K2.


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Chicken is a very healthy and very common food item, used in almost all cuisines, traditions and cultures. Chicken is also a rich source of vitamin K2 and can help you get healthier bones. 100 g of chicken contains 60 mcg of vitamin K2.

Green beans

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Beans are a part of the legumes family. Legumes are a healthy food item that is a rich source of protein, iron, magnesium, potassium, etc. They also contain vitamin K2 – 100 g of green beans contain 48 mcg of vitamin K2.

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