Adults should focus on getting adequate amounts of Vitamin K in their diets. According to a new study in the journal Nutrients, adults with better levels of the vitamin performed better on cognitive tests.

Too little Vitamin K can lead to age related health issues including mobility, heart health and cognitive function. The nutrient helps with keeping bones and cartilage healthy, in addition to helping with blood clotting. Older people in a study were found to have a harder time being active with low levels of Vitamin K.

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So how to we make sure we get enough? Focus on leafy greens. Geoffrey Barnes, a cardiologist at the University of Michigan Samuel and Jean Frankel Cardiovascular Center in Ann Arbor, told the Washington Post, “If it’s green, it probably has vitamin K in it and you should be eating these foods, but it has to be a consistent amount every day.”

Vegetables with high sources of vitamin K include collard greens, kale, broccoli, brussels sprouts, spinach and asparagus. A spokesperson for the Academy of Nutrition and Dietetics recommends adding fat to the vegetable to get higher rates of absorption.

Check out these Vitamin K resources on One Green Planet:

Plant-based diets are known to help chronic inflammationheart healthallergiesgut health and more! For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

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