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Vitamin K, where it is found, food sources, recommended intake

Vitamin K, why it is required

Vitamin K: Indispensable for the synthesis of proteins responsible for blood coagulation. Recent research links a vitamin K deficiency to the risk of osteoporosis. (Imbrescia et al, StatPearls, 2020)
Vitamin K
Vitamin K: Recommended daily Intakes
For
Male
Female
Adults
120 mcg
90 mcg

Note

*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin K: Food sources, where can be found
Food
*mcg
**DV
Natto, 85 grams
850
708
Collards, boiled, 95 grams
530
442
Turnip greens, boiled, 70 grams
426
355
Spinach, raw, 30 grams
145
121
Kale, raw, 70 grams
113
94
Broccoli, boiled, 80 grams
110
92
Soybeans, roasted, 50 grams
43
36
Soybean oil, 1 tablespoon
25
21
Edamame, 60 grams
21
18
Pumpkin, canned, 60 grams
20
17
Okra, raw, 50 grams
16
13
Pine nuts, 30 grams
15
13
Blueberries, 100 grams
14
12
Chicken, breast, rotisserie, 85 grams
13
11
Grapes, 85 grams
11
9
Canola oil, 1 tablespoon
10
8
Cashews, dry roasted, 30 grams
10
8
Carrot, 1
8
7
Olive oil, 1 tablespoon
8
7
Figs, dried, 65 grams
6
5
Ground beef, broiled, 85 grams
6
5
Cheddar cheese, 40 grams
4
3
Egg, hard boiled, 1
4
3
Mixed nuts, dry roasted, 30 grams
4
3
Mozzarella cheese, 40 grams
2
2
Milk, 2%, 250 grams
1
1
Salmon, sockeye, cooked, 85 grams
0.3
0
Shrimp, cooked, 85 grams
0.3
0

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