We know you’ve heard of Vitamins A through E and other necessary minerals like calcium and iron, but if you skip a few letters, did you know you end up on a little-known vitamin that can have a positive impact on your health? That vital nutrient is Vitamin K.
There are two natural forms of Vitamin K — K1 and K2 — plus three more synthetic varieties. K1, also known as phylloquinone, is found in plants, especially leafy greens, because it plays a role in photosynthesis, as well. After ingesting K1, the molecules can be converted into another form, called menaquinone, or K2.
So Vitamin K is an essential nutrient. You know what it is, but now what? How can you be sure that you’re getting enough? Luckily, Vitamin K is abundant in lots of easy-to-find and easy-to-grow fruits and vegetables.
Dietary sources of Vitamin K include leafy greens like chard, collards, kale, and spinach. The vitamin is also found in fruits, including prunes, kiwis, blackberries, blueberries, and our favorite, avocados!
Unlike most of the supplements in a standard daily multivitamin, Vitamin K is fat soluble, which means your body requires some kind of dietary fat in the mix in order to properly absorb it. This makes avocados a clear choice since they contain both fat and vitamins. Whip up a salad full of baby greens and kale, topped with avocado, for added impact.
If you take supplements, be sure to swallow your multivitamin with a healthy breakfast including a bit of fat, like eggs with the yolk, or avocado on toast. If you just can’t stomach a whole meal but really want to get your supplements in early during the day, mix fat-soluble vitamins with fish oil or other fatty acids to ensure you’re getting the benefits you desire. And as always, the best way to get all the essential nutrients you need is a varied diet full of fresh fruits and vegetables.