Vitamin K is less spoken of than other vitamins, but you should be aware of its importance for normal functioning of your body; also, you should know what the sources of vitamin K are and to learn how to make the best use of them.
If you are a vegetarian, the good news is that your vegetarian diet is already rich in vitamin K. Maybe you don’t even know that those green vegetables you consume on daily basis are great sources of vitamin K. These sources are: leafy vegetables like spinach, broccoli, asparagus, celery, cabbage; beans, kale, parsley etc. Some fruits also contain vitamin K like avocados, kiwi, plums etc.)
Vitamin K is also contained in other fruits but it considerable smaller amounts. These are fruits like peaches, bananas, blueberries, apples, apricots and grapes.
There are certain types of oil that contain vitamin K. Still, the amounts contained in any oil are not sufficient to fulfill your daily requirements. It would take abnormal amounts of oil to get the daily dose recommended for an average adult person. You are probably aware that oil shouldn’t be consumed in large amounts, so do not think that it can help you get your dose of vitamin K. You should rather turn to vegetables. What is important to say is that there are very few cases of vitamin K deficiency reported; it is very unlikely that you will ever lack vitamin K since it is recycled inside your cells continuously.
It is helpful to know how you should prepare your food to keep the most of vitamin K contained in it. The best way would be to consume fresh fruits and vegetables. If you have to cook them, try not to overdo it with cooking; if you do, it will destroy considerable amounts of this vitamin.