Better Nutrition June 2019




A study of 244 postmenopausal

women compared the effects of

taking a placebo or 180 mcg of the

MK-7 form of vitamin K 2


a patented form), daily for 3 years.

Bone scans showed that the MK-7

supplement significantly reduced

age-related bone loss and increased

the strength of bones.

Another study looked at vitamin K

in the diets of 16,057 women who

were between the ages of 49 and

70 and had no heart disease.

Researchers monitored them for

6–8 years and found that those

who consumed the most vitamin K 2

developed the least heart disease;

vitamin K 1

, however, did not affect

the heart.

Dark Leafy Pesto

Makes 1 cup

Made with blanched greens, this vitamin

K-rich pesto gets a hint of Southern flavor

from pecans and fresh sage. You could

even spice it up with a dash of hot sauce.

8 oz. collard, kale, or mustard greens,

tough stems trimmed

¼ cup pecans

¼ cup Parmesan cheese

3 cloves garlic, peeled

¼ cup sage leaves

⅔ cup olive oil

½ tsp. salt, optional

⅛ tsp. freshly ground black pepper

1. Blanch greens in large pot of boiling

salted water 3 minutes. Refresh under cold

water. Drain, pat dry, and tear into pieces.

2. Pulse pecans, Parmesan, and garlic in

food processor until finely chopped.

Add collard and sage leaves, and pulse

until greens are finely chopped. With

motor running, add oil in steady stream,

and process until smooth. Season with

salt (if using) and pepper.

Per serving: 100 cal;

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