One of the most prominent nutrients of chives is vitamin K.
This is a vitamin that directly participates in the process of creating osteocalcin protein - a protein that helps attach calcium to the bone structure, thereby increasing the strength of the bone.
According to nutritional literature compiled from the database of the US Department of Agriculture (USDA), just one tablespoon of fresh chives provides about 5% of daily vitamin K needs.
Nutrition experts emphasize that adequate vitamin K supplementation is associated with higher bone mineral density and lower risk of fractures, especially in older adults.
Besides vitamin K, chives also contain important minerals such as calcium, magnesium and potassium.
Although the calcium content in chives is not as high as other dark green leafy vegetables, when used regularly in the diet, it still contributes to supplementing the necessary micronutrients for bone regeneration and protection.
Not only stopping at the role of providing micronutrients, chives also contain many plant compounds with biological activity, especially flavonoids and sulfur-containing compounds. These substances have anti-inflammatory and antioxidant effects, helping to limit bone loss due to chronic inflammation.
To maximize the benefits of chives for bones, the processing and use also play an important role. Chives should be eaten fresh or cooked lightly to limit the loss of vitamin K and vitamin C - two nutrients that are easily decomposed when cooked for too long.
Dishes such as chives soup with tofu, chives stir-fried with eggs or chives mixed with salad all help retain relatively good nutritional content. Combining chives with calcium-rich sources such as shrimp, small fish eaten with bones or soybeans will help the body absorb and use calcium more effectively.
The absorption of vitamin K from chives also depends on the fat in the meal, because this is an oil-soluble vitamin.
Therefore, when processing chives, it should be combined with a small amount of cooking oil or foods containing healthy fats such as olive oil, eggs or nuts.
This helps increase the absorption of vitamin K and carotenoids in vegetables, thereby optimizing benefits for the skeletal system.
