Vitamin K is a nutrient that most of us do not really think about as a deficiency is rare, but it is a particularly important nutrient that is good for bone and heart health. Most importantly, Vitamin K helps with tissues and blood clotting. The targeted Daily Value (DV) should be 120 mcg (micrograms) from men and 90 mcg for women. Vitamin K is found mostly in dark, leafy green vegetables. The benefit with incorporating more of these type of vegetables in your diet is the excellent source of fiber and folate they provide which are the exact nutrients the body needs to lose weight.


Fiber helps to promote weight loss quickly and efficiently due to a healthy flow with digestion as well as allowing you to feel fuller longer. This can result in a reduction to one’s appetite therefore consuming less calories. Types of foods that provide Vitamin K are:

  • Kale
  • Spinach
  • Turnip Greens
  • Collards
  • Swiss Chard
  • Mustard Greens
  • Parsley
  • Romaine
  • Brussel Sprouts


Though green, leafy vegetables are the best source to obtain Vitamin K, there are other foods you can incorporate into your diet that offer this nutrient. Foods such as:

  • Prunes
  • Avocado
  • Green Beans
  • Red Kidney Beans
  • Blackberries
  • Blueberries
  • Sun Dried Tomatoes
  • Cashews
  • Pecans
  • Walnuts


Some Nutritionists may also suggest eating these foods with a fat, like an oil or avocado. Combining these types of foods with a fat helps the body to better absorb Vitamin K. Try making dishes like:

  • Baked Halibut with Lightly Oiled Garlicky Kale and Toasted Cashews
  • Roasted Brussel Sprouts with Toasted Pecans Tossed with Avocado
  • Curried Black Eyed Peas and Collard Greens


Adding these food choices into your meals will not only help your body to obtain a sufficient amount of Vitamin K for proper functioning, it will also lead to weight loss and a well-balanced diet.