Good Nutrition Advice

For a healthy body and mind

Month: June 2013

Vitamin K and osteoporosis

vit kA RECENT study in the journal Osteoporosis International suggests that taking a vitamin K supplement could help slow bone loss in postmenopausal women.

Two hundred and forty four postmenopausal women were given 180 micrograms of vitamin K2 per day or a placebo for three years. Bone mineral density, bone mineral content, vertebral fracture risk, and measures of bone strength were taken at baseline and after one, two and three years of treatment.

  • Women in the placebo group had the expected age-related decline in bone mineral density and bone mineral content.
  • Compared with placebo, Vitamin K2 had a positive effect on bone health after three years.
  • Vitamin K2 significantly decreased bone mineral content and bone mineral density losses in the lumbar spine and femoral neck.
  • Vitamin K2 improved bone strength and decreased vertebral fracture risk.

Source: (Osteoporos Int 2013; DOI 10.1007/s00198-013-2325-6)

Eat oily fish and live two years longer

Oily fishI’M harping on again about oily fish … But there’s a very good reason! Researchers have found that eating oily fish twice a week could prolong your life by two years. 

The study found that older people with higher blood levels of omega-3 fatty acids are 25 per cent less likely to die prematurely and a third less likely to die of heart disease. This is the first study to check for levels of fish consumption and link them with death rates. Adults aged 65 and with the highest blood levels of the fatty acids lived, on average, 2.2 years longer than those with the lowest levels.

Lead author Dariush Mozaffarian, associate professor in the Department of Epidemiology at Harvard School of Public Health said: “Our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

If you don’t like oily fish, make sure you take a good quality omega-3 fish supplement that gives you 650mg EPA (Eicosapentaenoic acid) and 450mg DHA (Docosahexaenoic acid) daily. It is important to use a good quality brand that is certified free of heavy metals, dioxins and PCBs.


Good Nutrition Advice – Top healthy foods – oily fish

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