An amazing dietary study was launched in Spain in 2003, to
look at the effects of a Mediterranean diet on the prevention of cardiovascular
disease. Researchers also looked at all cause mortality, diabetes, cancer,
dementia and other diseases.
7000 asymptomatic participants ages 55 -80 were selected and followed
for 5 years. The subjects were
divided into 3 groups – one given extra-virgin olive oil - one liter per week,
one given supplemental nuts (walnuts, almonds, and hazelnuts) about 2
tablespoons a day, and one advised
to follow a low-fat diet. The
first two groups were instructed to follow the Mediterranean diet, high in
vegetables and fruits, fish, legumes, grains, and olive oil, and low in meat
and dairy products. Wine was
permitted, sweets limited. The
control group was instructed on a low fat diet. After 5 years, participants following the diets enhanced
with olive oil or nuts had a 30% lower risk of dying from cardiovascular
disease or having a heart attack or stroke, compared to those on a low fat
diet. They also had less
cognitive decline. These are
impressive results.
Researchers also looked at the Vitamin K intake of
participants in this study. People
with the highest intake of foods containing Vitamin K were 46% less likely to
die of cancer and 36% less likely to die from any cause than those with the
lowest intake. Again - impressive
results.
Vitamin K – named for the German word for coagulation –
helps blood to clot by activating certain proteins made in the liver. It is found in a variety of foods, but
mainly in leafy green and cruciferous vegetables. People taking Coumadin to
reduce the propensity of blood to form clots are counseled to eat a consistent
amount of leafy greens daily to match their dose of Coumadin.
Vitamin K has also been studied for its role in bone
metabolism. A Japanese study found
that people from regions where vitamin K foods were eaten in abundance had
fewer hip fractures. Several other
studies from Europe have shown similar results. While supplementation with vitamin K is not considered necessary
for most people, eating green vegetables is always a plus.
Sadja Greenwood,
MD MPH
No comments:
Post a Comment