How to strengthen your bones with vitamin K? Here's what to eat

Calcium and vitamin D strengthen the bones, while vitamin K is essential to prevent fractures. The Indian Council of Medical Research (ICMR) recommends 55 mg of vitamin K for a healthy adult. Vitamin K also helps to activate a protein called osteocalcin, as well as increases bone density. These are some of the foods rich in vitamin K that strengthen the bones within 30 days.

Drumstick leaves
One hundred grams of drumstick leaves contain 600 mg of vitamin K, which is ten times more than what is required in a day. Including drumstick leaves in your regular diet improves calcium absorption and strengthens the bones.
Green spinach
Green spinach or palak is an excellent source of iron and vitamin K. 100 grams of cooked palak has 484 mg of vitamin K. Besides, vitamin K1, spinach is also a good source of vitamin K2, which protects the bones. The body can easily absorb the vitamins only if the palak is not overcooked.

Fenugreek leaves
100 grams of fenugreek leaves contain 180 mg of vitamin K, which can help reduce blood sugar levels. Moreover, fenugreek leaves are excellent for maintaining healthy bone mass, especially in women during menopause.
Coriander leaves
Adding a palmful of vitamin K-rich coriander leaves daily to your diet ensures bone health.

Spring onion
Spring onion contains vitamin K and quercetin, which strengthen the bones. One hundred grams of spring onion has 200 mg of vitamin K, making it an excellent source.
Broccoli
Although broccoli is added to salads, steaming it improves the rate of absorption of vitamin K. A cup of steamed broccoli contains around 141 mg of vitamin K.

Cabbage
One hundred grams of cabbage has 82 mg of vitamin K, which reduces inflammation in joints.
Amaranth leaves
Amaranth is one of the most significant sources of vitamin K. 100 grams of amaranth leaves contain 1140 mg of vitamin K. Besides, amaranth is also a fabulous source of calcium. Adults should include amaranth leaves in their regular diet to repair the damage to their bones.

Mustard leaves
Mustard leaves contain 593 mg of vitamin K, which can strengthen the bones.
Soyabean
Soybeans contain both vitamins K1 and K2, which help protect the bones. Including these food items in the daily diet ensures strong and healthy bones.