Vitamin K + Kale Chips

Welcome back my friends to the last in my little fat-soluble vitamin series.


Today is all about vitamin No. 4


Vitamin K


Missed No. 1 (vitamin A), No.2 (vitamin D) and No. 3 (vitamin E) – Never fear, just click here, here and here.


Needing some vitamin K in your life?  Then it’s time to up your veggie intake, and in particular, your green veggies.


Eating vitamin K rich foods can help with proper blood clotting and keeping bones strong as well as helping with insulin sensitivity and boosting your brain function.


Vitamin K can be found in abundance in many whole foods, so if you’re eating a diet of highly processed foods – then you may not be getting enough of this must needed nutrient.  Something to think about.


 Vitamin K Benefits


Strong Bones | Helps increase the amount of a specific protein that is required to maintain the calcium in our bones

Blood Clotting | Promotes the formation of blood clots – for this reason, those on blood thinners are recommended to moderate their vitamin K intake

Insulin Sensitivity | Upping your intake of vitamin K may help maintain normal blood sugar levels, by helping to reduce the progression of insulin resistance

Brain Function | It’s anti-inflammatory properties helps protect the brain against oxidative stress caused by free radical damage


Vitamin K Deficiency


A deficiency in this vitamin can result in easy bruising, bleeding, tooth decay and weakened bones.


Vitamin K Precautions


Due to its ability to promote the formation of blood clots, those on blood thinners or with a history of stroke or cardiac arrest should talk to their doctor before taking vitamin K supplements


Vitamin K Foods


As with all of these fat-soluble vitamins – make sure you eat with some wholesome fat!


  • Leafy greens, including kale, swiss chard, dandelion greens and radicchio

  • Green veggies, including broccoli, cabbage, brussels sprouts + cucumbers

  • Fruits

  • Fermented foods

  • Prunes

  • Dried basil


Vitamin K Recipe



Simple Kale Chips


1 bunch of kale | Coconut oil | Himalayan salt


Preheat an oven to 180C/350F and line a baking sheet with baking paper.

Remove the thick stems from the kale and tear into bite size pieces and place onto your baking sheet.  Drizzle with coconut oil and a sprinkle of Himalayan salt and bake for approximately 10-15 minutes, turning often. 


NOTE:  It will look like too much kale on your baking tray, but trust me, it shrinks in size dramatically.