Vitamin K is crucial for the synthesis of several blood proteins involved in clotting. It is also responsible for the activation of proteins needed for bone metabolism. There are different categories within vitamin K. There is vitamin K1, which is found in dark leafy greens and soybean oil, and vitamin K2 and some others, which can be found in smaller amounts in animal products

As a fat soluble vitamin, vitamin K from food is best absorbed when there’s fat or oil in the same environment. So when you’re having your green vegetables, toss it in some oil to increase its absorption.

Because your body isn’t able to make enough vitamin K consistently, it relies on you getting it from your diet. The Daily Value for vitamin K is 90 micrograms. But if you have a disease that impacts the gastrointestinal tract, like celiac disease or Crohn’s disease, you may not be able to absorb the vitamin K from your food. In this case, your physician may prescribe a supplement. 

If you are on a medication to prevent clotting, a sudden increase in vitamin K intake may interfere with your medication. While there is no evidence that you have to stop eating vitamin K foods when you’re on these kinds of medications, you should not overdo it, and it’s always best to speak to your physician.

Here are five of the best food sources of vitamin K that you should be adding into your weekly grocery list.

Kale: There are 113 micrograms in a cup of uncooked kale, providing 94% of the daily value.

Swiss Chard: These bitter greens have 286 micrograms in half a cup of cooked swiss chard, that’s over 200% of the daily value.

Spinach: Be like Popeye and eat your spinach every day. A cup of uncooked spinach has 145 micrograms, which is 120% of the daily value.

Broccoli: Just half a cup of cooked broccoli contains 110 micrograms, or 92% of the daily value. We suggest you pair it with some cheese (fat) to boost the vitamin K absorption.

Brussels Sprouts: these little sprouts hold 109 micrograms of vitamin K in half a cup, which meets 91% of the daily value. Simply toss them in olive oil and salt, and roast until tender on the inside and crispy on the outside.

Happy shopping and eating everyone!