Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

10 Foods for Strong Bones

Calcium, magnesium, vitamin D, and vitamin K are essentail nutrients for healthy bones. Registered Dietitian Katherine Brooking shows you good food sources.

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Vitamin K Source: Leafy Greens

Vitamin K Source: Leafy Greens

Leafy greens such as kale, spinach, Swiss chard and collard greens are very high in Vitamin K. Just 1/2 cup of these greens, cooked, can contain more than 500% of the recommended daily amount of vitamin K.

Important health note: Misuse of vitamin K in supplement form can produce toxicity, and if you are taking the blood thinning drug Coumidin or any other anticoagulant drugs please check with your doctor before increasing or decreasing your vitamin K intake. When obtained from food sources, 500% of the DV may sound like a lot, but vitamin K consumed through food rarely produces toxicity.

About the author:  Cooking Light contributor Katherine Brooking is a registered dietitian with a master’s degree in nutrition education from Columbia University.

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