Oh-K! Vitamin K is a super important micronutrient in the body. Often called the “blood vitamin”, it is essential for proper blood cell clotting to avoid bleeding out. Fun fact, Vitamin K gets its name from the German word, “koagulation”, which is its primary function in the body. It may also support healthy bones and muscles. Several past studies have shown a correlation between bone fractures and Vitamin K deficiency, so be sure to meet your Vitamin K needs to keep your bones healthy! Additional benefits from consuming plenty of Vitamin K include lowered risk of heart calcification, which decreases onset of cardiovascular disease.
The current AI for Vitamin K is 120 mcg for men and 90 mcg for women per day. Some of the best sources of Vitamin K include leafy greens such as kale and spinach, cruciferous vegetables such as broccoli and brussels sprouts, certain fruits such as kiwi, avocados, and prunes, fortified grains such as bread, pasta, and cereal, and various meats, such as pork chops, chicken, and beef liver.
Make yourself a Vitamin K medley by combining different types of foods for maximum benefits. Meal ideas you can try include grilled chicken with roasted brussels sprouts, avocado toast on fortified whole grain bread, or whole grain pasta with steamed broccoli. Mix it up and get creative!