“Eat your greens!” How many times have we been told that? Especially as children with our moms telling us that they’ll do us good?
Why greens? They are chock-ful of Vitamin K and all you have to do to cut your chances of developing diabetes type II is up your intake of this single, easy-to-get vitamin.
The news has come from Spanish researchers who have published their findings in the American Journal of Clinical Nutrition. They reviewed data on over 1,000 men and women around 67 years old. At the start, no one had diabetes. Five-and-a-half years later, 131 people had developed diabetes. The people who developed the disease had significantly lower levels of this vitamin at the start of the study.
They concluded that for every 100 mcg per day increase in the intake of this vitamin, people decreased their risk of diabetes by 17 per cent. And the people who had the highest average intake of the vitamin had a 51 percent reduced risk.
A Dutch study found similar results. Researchers followed 38,000 people who were aged between 20 and 70. Their levels of Vitamin K were checked at the beginning of the study. A decade on, 918 people had developed diabetes. Like the previous study, researchers also made adjustments for risk and dietary factors. And again, an increased vitamin K intake helped prevent diabetes. Those with the highest level of vitamin K showed a 20 per cent decreased risk.
Bring on the broccoli
So which vegetables should we start tucking into to reap the benefits? It might sound like a mouthful but think cruciferous (so-called because of the shape of their flowers) such as broccoli, Brussel sprouts, cauliflower, cress and bok choi. Also think green and leafy such as Swiss chard, kale and cabbage.
There are two natural forms of vitamin K – vitamin K1 and vitamin K2 and both forms of the vitamin are equally effective. if you feel you really can’t tuck into your green veg, then meat and eggs are also great sources of Vitamin K2.
Your best bet is to get vitamin K through food. No supplement needed. There are no adverse effects for having higher vitamin K levels than normal. And you don’t have to worry about toxicity.
Natural cure for diabetes
The team here has been busy compiling a natural cure for diabetes. Simply hop over to our NaturalCures site and read all you need to know about how ayurveda, traditional Chinese medicine, herbs, supplements and of course diet can tackle the disease. Just click here to read our natural cure.
One of our favorite recipes here is for Shredded Indian Spiced Greens. Why not give it a go? It’s easy and we’re sure you’ll agree with us it’s delicious too. Here’s what you’ll need . . .
- 1 tbsp vegetable oil
- 1 tsp cumin seeds
- ½ tsp mustard seeds
- 4 green chillies , finely chopped
- large piece fresh root ginger, grated
- ½ tsp turmeric
- 500g shredded greens, such as kale, Brussel sprouts, or any other
- 100g peas
- juice 1 lemon
- ½ tsp ground coriander
- small bunch coriander , roughly chopped
- 2 tbsp unsweetened desiccated coconut
And here’s what to do . . .
- Heat the oil in a large non-stick pan or wok, sizzle the cumin and mustard seeds for 1 min, then add the chilli, ginger and turmeric. Fry until aromatic, then add the greens, a pinch of salt, a splash of water and the peas.
- Cover the pan and cook for 4-5 mins until the greens have wilted. Add the lemon juice, ground coriander, half the fresh coriander and half the desiccated coconut, then toss everything together. Pile into a serving dish and scatter with the rest of the coconut and coriander.
You’ll never need to be told “eat up your greens” again!
Why not check out this video in which NaturalCures writer Michaela McGowan talks about tackling the stress that causes diabetes: