Vitamin K is an essential nutrient crucial in blood clotting, bone health, and overall well-being. Here are some of the best sources of vitamin K: Leafy green vegetables: Dark, leafy greens are excellent sources of vitamin K. Examples include kale, spinach, collard greens, Swiss chard, and broccoli. Aim to include these vegetables in your diet regularly. Cruciferous vegetables: Vegetables from the cruciferous family are also good sources of vitamin K. These include Brussels sprouts, cabbage, cauliflower, and bok choy. Herbs: Fresh herbs are not only flavorful but also contain vitamin K. Parsley, basil, thyme, and cilantro are particularly rich in this nutrient. Green vegetables: Other green vegetables like asparagus, green beans, and green peas are moderate sources of vitamin K. Fermented foods: Certain fermented foods can provide vitamin K due to the action of beneficial bacteria. Examples include natto (fermented soybeans) and sauerkraut. Animal products: Although plant-based sources are more common, some animal-based foods also contain vitamin K. Examples include eggs, liver, and poultry. Oils: Certain oils, such as soybean oil, canola oil, and olive oil, contain vitamin K. However, their vitamin K content is lower compared to other sources, and they are primarily consumed for their healthy fats. Daily recommendation: The daily recommended intake of vitamins can vary based on factors such as age, sex, pregnancy or lactation, and individual health conditions. Below are the general daily recommended intakes for Vitamin K: Men: 120 mcg per day Women: 90 mcg per day Why vitamin k is important in vitamin d absorption Vitamin K and vitamin D are both fat-soluble vitamins that play essential roles in various physiological processes in the body. While they have distinct functions, they are interconnected in the process of calcium metabolism and bone health. The interaction between vitamin K and vitamin D occurs through the calcium-regulating proteins. Vitamin K is necessary for the activation of these proteins, including osteocalcin. When osteocalcin is activated, it can bind calcium to the bone matrix, thus supporting bone health and preventing calcium from being deposited in soft tissues, like blood vessels and kidneys. Without sufficient vitamin K, osteocalcin and other Gla proteins remain inactive, leading to impaired calcium binding to the bone matrix and potentially contributing to lower bone mineral density and increased risk of fractures, even when vitamin D levels are adequate. In summary, vitamin K is important in vitamin D absorption because it is necessary for the activation of calcium-regulating proteins, such as osteocalcin, which contribute to bone health by facilitating proper calcium utilization in bone tissue. Adequate levels of both vitamins are essential for maintaining strong bones and overall health. However, it is worth noting that while they are interconnected, they are distinct vitamins with different roles in the body.