Ah, the power of food. Even small portions of food have power, like small salads.

Small salads eaten just before a meal can keep your knees and hands free of arthritis. It's the vitamin K found in leafy greens like cabbage, spinach, and swiss chard that reduces the risk of joint damage.

Here's what science says about this salad scoop: Those with higher blood levels of vitamin K have significantly less chance of developing bone spurs and cartilage damage, common complaints of those with painful osteoarthritis. Hands seem to benefit the most, but knees get a dose of protection too.

Once word of caution before you mix up those greens: if you are on blood thinners, check with your doctor to determine how much vitamin K is appropriate for you.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Peas are one of my favourite vegetables -- especially when they're fresh from the garden. Crunchy, juicy and just a little bit sweet, they're absolutely delicious. Even in the winter, when they come frozen from a bag in the freezer, they're still really tasty. And usually, things that taste good aren't good for you (and vice versa) but peas are the exception; not only do peas taste good, they're really good for you too.

But just what about green peas makes them so nutritious?

Here's a great resource that I came across via Fitsugar the other day -- The Vitamin Chart. Basically, you'llfind everything you need to know about those pesky lettered vitamins (A, the Bs, C, D, E and K) that we heard so much about but have trouble keeping track of. It helps by clarifying what each vitamin does, how much you need a day and where you can find it in natural sources -- fruits, veggies and nuts.

Which ones are you not getting enough of?

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Not only is the sea calming for our souls by watching the waves coming in and going out and helping us unwind and relieve stress, but it is a provider of that fun summer vacation to soak up the sun we need and the exercise we need by walking, swimming, or biking.

But we need to look to the sea a little more often for the thousands of types of sea vegetables that we can eat. Sea vegetables are classified into categories by colors of brown, red or green. Each having a distinct shape, taste and texture. The sea cucumber sounds like one of our favorite salad foods but it is not a plant or vegetable. But here are some sea vegetables that are an excellent source of iodine, vitamin K, folate, magnesium and are a good source of calcium, iron and tryptophan. These are some of the most popular types of sea vegetables.

Nori is dark purple almost black in color and turns phosphorescent green when toasted. It is famous for its role in making sushi rolls. You can also slice nori into small strips and sprinkle on top of salads. Kelp is light brown to dark green in color and most often is available in flake form. You can sprinkle on salads or add to water to make a delicious broth. Hijiki looks like small strands of black wiry pasta and has a strong flavor. Kombu is very dark in color and generally sold in strips or sheets. It is used mostly as a flavoring for soups. Wakame is similar to kombu and most commonly used to make Japanese miso soup. Arame has a lacy, wiry look and this sea vegetable is sweeter and milder in taste than many others. Dulse is soft and chewy in texture and a reddish brown color.

Want to clear those arteries from calcium deposits and other gunk? Try an increase in your daily intake of vitamin K, according the a new study.

In the study, animals given high levels of vitamin K showed a 37% reduction in calcium buildup in their arteries. The Dutch study out of Europe was the first study on record to show that arterial calcification and resulting decreased arterial elasticity can be reversed by consuming high levels of vitamin K.

In other words, this is yet another example of problems affecting the arteries and heart (most likely) being able to be reversed with proper care and habits. Conclusion? Well, it's always a good idea to eat foods rich in vitamin K anyway, but if you have calcified arteries, it could be a lifesaver.

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I've mused on the subject of sunlight exposure a few times in the past, and how I've read (and experienced) that sunlight can make you feel refreshed and alive after as little as 10 minutes of exposure per day.

The main reason, from the research I've done, is that sunlight stimulates a large production of Vitamin D naturally within one's body. New research says that, combined with an intake of Vitamin K, can decrease a person's risk of contracting breast cancer by 50% -- and of contracting colorectal cancer by more than 65%.

If those aren't two more good reasons to get a decent dose (when practical) of sunlight per day, I am not sure what is. After all, most of us spend more time inside these days -- but it's good to get out and smell the roses -- while getting some sun.

[Edited: corrections]

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Ever hear the phrase "stay out of the sun!"? I have and I bet at some point you have as well from your parents or guardians. But many of us now know that decent amounts of sun exposure is actually very beneficial to health.

After all, human civilizations were almost always formed under thousands of years under direct sunlight, so it is presumptuous for us to think that we always need to use sunscreen or sunblock to ensure we don't get "any" sun.

Sun exposure, after all, helps the body produce its own Vitamin K -- think of it (no more supplementation...well, sort of). Seriously though, about 10 minutes of exposure to the sun (as much of your lovely bod as possible) is suggested by many health experts -- even for light-skinned folks.

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You may know that the thigh bone is connected to the shin bone, but how much do you know about bone health? WebMD has a quick and easy quiz you can take to find out.

I was surprised at some of the things I didn't know about taking care of my bones. Without giving away the answers (don't want to be a spoiler sport like my husband over at TV Squad), the type of exercise best for bones, how often to take supplements and at what age for the best benefits were stumpers for me.

The quiz also got me thinking about a little known bone-building fact that wasn't included in the quiz. Vitamin K is now being shown as playing a key role in building bones. While calcium from foods and vitamin D from the sun are good, don't forget your leafy greens.

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