I remember when I first started taking my diet seriously.

I focused on the big things—protein, carbs, fats—and made sure I hit my targets daily. But I still felt something was off.

Growing up, everyone tells you “eat a balanced diet”, but did any of us really listen? I sure didn’t! 

I never understood the importance of balancing your micronutrients. Not until I focused on them did I realize the massive difference.

My energy levels were inconsistent, my recovery after workouts was slow, and I kept getting bruises from the lightest bumps.

It took me years to realize that I was neglecting important nutrients, vitamin K included. This oversight had a significant impact on my overall health and well-being.

That being said, here is all you need to know about Vitamin K, and what foods to eat to get all you need.

The Importance of Vitamin K

Vitamin K is a crucial nutrient that plays a vital role in several bodily functions. There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone).

Vitamin K1 is found mostly in green leafy vegetables like spinach, kale, and broccoli. It helps your blood clot properly.

Vitamin K2 is found in animal products and fermented foods. It is important for bone and heart health.

Functions of Vitamin K

Blood Clotting: It is necessary for making proteins required for blood coagulation. And without enough vitamin K, even a small cut could lead to excessive bleeding.

Bone Health: Vitamin K2 helps manage calcium, keeping it in your bones and out of your arteries. So this reduces the risk of weak bones and heart diseases.

Heart Health: Because vitamin K2 prevents calcium deposits in the arteries, it helps keep your arteries flexible and lowers the risk of heart disease.

Where to Get Vitamin K

Here are some common foods that are good sources, and how much you get per serving:

Kale: 1 cup (raw) - 547 micrograms of vitamin K1
Spinach: 1 cup (raw) - 145 micrograms of vitamin K1
Broccoli: 1 cup (cooked) - 220 micrograms of vitamin K1
Brussels Sprouts: 1 cup (cooked) - 156 micrograms of vitamin K1
Kiwi: 1 medium-sized - 27.8 micrograms of vitamin K1
Natto (fermented soybeans): 1 ounce - 150 micrograms of vitamin K2
Cheese (hard cheeses like Gouda): 1 ounce - 10 micrograms of vitamin K2
Egg Yolk: 1 large - 0.3 micrograms of vitamin K2
Chicken Liver: 1 ounce - 3 micrograms of vitamin K2

Daily Requirements

The recommended daily intake of vitamin K is:

Men: 120 micrograms
Women: 90 micrograms

Signs of Vitamin K Deficiency

Vitamin K deficiency is rare but can lead to serious health issues. Symptoms include:

• Easy bruising
• Excessive bleeding
• Heavy menstrual periods
• Blood in urine or stool
• Weak bones

How to Ensure Adequate Intake

Eat a Balanced Diet: Include both vitamin K1 and K2 rich foods in your diet. A mix of leafy greens, fruits like kiwi, and fermented foods can cover your needs.

Supplements: If you have trouble getting enough vitamin K from your diet, consider taking a supplement after consulting with your healthcare provider.

Monitor Medication: Some medications, like blood thinners, can interfere with vitamin K. But always discuss with your doctor before making any changes.

Conclusion

Understanding the importance of nutrients like vitamin K transformed my approach to nutrition. So by ensuring you get enough of these essential nutrients, you can significantly improve your overall health. Learn more about nutrition and wellness here.

Don't make the same mistakes I did—pay attention to these important nutrients so you can enjoy the benefits of a well-rounded diet.

P.S. Pro tip: 2 kiwis a day is 50% of your RDI, that’s my personal choice to get most of my Vitamin K every day