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 Vitamin K (phylloquinone)
Recommended Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Vitamin K

Cabbage, kale, spinach, leafy green vegetables, soy beans, cereals.

Nutrition, Therapeutic Use

Vitamin K Nutrition Benefits for the Body

General - Without Vitamin K, the blood would not clot.  Protects against bruising and bleeding under the skin.

Therapeutic Uses for Vitamin K: May assist in strengthening bones in the elderly.

Vitamin K Deficiency Symptoms

Deficiency rare; generally pronounces itself in intestinal track where Vitamin K is unable to be absorbed.

Foods Rich in Vitamin K Content

Food Selection, Preparation Mode

Serving Size

Vitamin K Milligrams

Kale, Boiled

1 cup

1147

Collards, Boiled

1 cup

1059

Spinach, Boiled

1 cup

1027

Turnip Greens, Boiled

1 cup

851

Dandelion Greens, Boiled

1 cup

579

Mustard Greens, Boiled

1 cup

419

Brussel Sprouts, Boiled

1 cup

219

Parsley

10 Sprigs

164

Cabbage, Boiled

1 cup

163

Egg Noodles, Cooked

1 cup

163

Asparagus, Boiled

1 cup

144

Broccoli, Boiled

1 cup

89

Okra, Boiled

1 cup

88

Plums, Stewed

1 cup

65

Green Peas, Cooked

1 cup

63

Celery, Boiled and Drained

1 cup

57

Cucumber, Raw

1 large

49

Blackberries, Raw

1 cup

29

French Fries, Fast Food

1 large pack

19

Carrots, Raw

1 cup

15

Tomatoes, Raw

1 cup

14

Vitamin K Offenders

- Antibiotics

Health Warnings, News & Tips for Vitamin K

- Too many antibiotics may contribute to Vitamin K deficiency.

- The bacteria that is produced in the lining of the gastro-intestinal track has the ability to produce Vitamin K naturally.

- Foods containing Vitamin K may reduce effectiveness of some blood thinners.

Vitamin K Daily Recommended Amount μg/d:(daily micrograms)

Infants & Children:

0 to 6 months old - 2.0

7 to 12 months old - 2.5

1 to 3 years old - 30

4 to 8 years old - 55

Males:

9 to 13 years old - 60

14 to 18 years old - 75

19 years and older - 120

Females:

9 to 13 years old - 60

14 to 18 years old - 75

19 years and older - 90

Pregnancy:

14 to 18 years old - 75

19 years and older - 90

Lactation:

14 to 18 years old - 75

19 years and older - 90

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