Vitamin K For joint pain

Fitness column
By: Kacie Bryant Special to The News Messenger
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We have all been told of the many benefits of eating leaf green vegetables, the darker the better. Here is a benefit I bet you did not know: Greens such as cabbage, spinach, bok choy and kale, and dark green vegetables, such as broccoli and asparagus, contain high amounts of vitamin K. In a study of older adults, those with higher blood levels of vitamin K were less likely to experience painful osteoarthritis in their hands and knees. You don’t need a supplement if you incorporate even a small amount of dark greens and vegetables in your daily diet. Here are a few great tasting recipes to help get you started. Spinach Salad Hard boil eight eggs and cool. Discard six of the yolks and chop remaining eggs and yolks. Toss six cups of baby spinach and two tablespoons of blue cheese dressing in a large bowl and divide between two plates. Top with fresh steamed sliced beets (or canned), chopped eggs, 1 cup shredded carrots and some chopped toasted pecans. Drizzle over a little more blue cheese dressing. Braised Lettuce and Peas In large sauté pan with lid, heat 1 tablespoon olive oil. Fry 1 small onion, finely chopped until softened. Remove any damaged outer leaves from two romaine lettuce and trim the base. Cut in half lengthwise and arrange cut side up on top of onions. Scatter 3 1/2 cups fresh or frozen peas on top. Season 3/4 cup vegetable stalk with salt and pepper to taste and pour over the lettuce. Simmer 10 minutes with the lid on. Stir in 4 tablespoons plain yogurt and heat for 1 minute more. Kacie Bryant is a trainer at Guiding Fitness, 424 G St., Suite 204, in Lincoln. Phone number is 626-7739. Or go online to