VITAMIN K COMBATS DIABETES

To keep diabetes at bay, eat your vitamin K — from sources like spinach, cabbage,broccoli and celery. Already famous for its bone benefits, vitamin K may also reduce insulin resistance, thus protecting against diabetes. Monitoring the diet of 2,719 men and women over the course of a year, the study found those in the top 20% of vitamin K intake had significantly lower blood glucose levels, suggesting their bodies were better able to use the insulin produced by the pancreas, hence a lower diabetes risk. Top sources of vitamin K include:

 

Food	Serving	% RDA
Kale, cooked	2/3 cup	870
Spinach, raw	3 cups	510
Collards, cooked	½ cup	470
Beet, Dandelion, Turnip Greens, cooked	½ cup	290-390
Broccoli, raw	1-½ cups	190
Cabbage, cooked	½ cup	120

With so many wonderful sources, there’s no reason why up to 80% of Americans should fall short on this vital nutrient. In addition to defending against diabetes, vitamin K could also reduce fracture risk by as much as 65%, and possibly inhibit the growth of tumor and cancer cells. Keep in mind that a bit of healthy fat (olive oil, nuts, avocado) is necessary to fully absorb fat-soluble vitamin K.

Bonus: Explore our article library to learn how tea, cinnamon,  berries, citrus,broccoli and fiber might protect against diabetes.

Published May 1, 2009