Vitamin K is an essential vitamin that helps build and maintain stronger bones. It has a vital role in blood clot formation and supports bone metabolism and cell growth. The “K” in vitamin K comes from the German word koagulation or coagulation, the process of blood clotting. Having sufficient vitamin K can help prevent cardiovascular disease, cancer, diabetes, and osteoporosis, among others. The average daily recommended intake of vitamin K is 120 micrograms (mcg or μg) for men and 90 mcg for women. See below the list of foods that are good sources of vitamin K.
Cooked kale is the best leafy greens source of vitamin K giving 550 mcg in one-half cup. You can also enjoy it raw in the same half-cup serving as smoothie or salad. This will give you 274 mcg of vitamin K. Kale is also packed with folate, potassium, and calcium.