Eat more swiss chard. If swiss chard is not a regular part of your diet – at least when it’s in season – it should be. This leafy green is a nutrient powerhouse – especially when it comes to vitamin K. In fact, one cup provides more than three times the recommended daily allowance of vitamin K. According to the Institute of Medicine of the National Academies, the recommended dietary allowance (RDA) for vitamin K is 90 micrograms (mcg) for women 19 years and older. Since one cup of swiss chard contains 298 mcg of vitamin K, you’ll easily get more than what you need. Why is vitamin K so important? It helps with blood clotting and bone metabolism, plus a number of other important functions. The easiest way I get swiss chard into my diet is by putting some in with my morning green smoothie. It just blends right in with the other greens, and there I have my vitamin K fill for the day.