Vitamin K
Function: Aids in blood clotting.
Deficiency: Vitamin K deficiency is unlikely except in newborn infants who cannot synthesize it.
Toxicity: The symptoms of Vitamin K toxicity include: vomiting and anemia. Pregnant women and children are more prone to Vitamin K deficiency.
Recommended Daily intake of Vitamin K is:
MEN AGE 19+ YEARS = 120 MCG
FEMALES 19+ YEARS = 90 MCG
FOOD SOURCES |
AMOUNT |
# of MCG |
VEGETABLES |
||
| Kale, boiled | 1 cup | 1062 |
| Spinach, boiled | 1 cup | 889 |
| Collard green, boiled | 1 cup | 704 |
| Swiss chard, boiled | 1 cup | 573 |
| Turnip greens, boiled | 1 cup | 529 |
| Mustard greens, boiled | 1 cup | 419 |
| Brussel Sprouts, boiled | 1 cup | 219 |
| Broccoli, steamed | 1 cup | 155 |
| Romaine lettuce | 2 cups | 115 |
| Asparagus, boiled | 1 cup | 92 |
| Cabbage, shredded, boiled | 1 cup | 73 |
| Green peas, boiled | 1 cup | 41 |
| Celery, raw | 1 cup | 35 |
| Green beans, boiled | 1 cup | 20 |
| Carrots, raw | 1 cup | 16 |
| Tomato, ripe | 1 cup | 14 |
| Cauliflower, boiled | 1 cup | 11 |
| Summer squash, cooked, slices | 1 cup | 6 |
| Bell peppers, red, raw, slices | 1 cup | 5 |
FOOD SOURCES |
AMOUNT |
# of MCG |
NUTS/SEEDS/BEANS |
||
| Soybeans, cooked | 1 cup | 33 |
| Pumpkin seeds, raw | ¼ cup | 18 |
| Kidney beans, cooked | 1 cup | 15 |
FOOD SOURCES |
AMOUNT |
# of MCG |
FRUITS |
||
| Avocado, slices | 1 cup | 29 |
| Papaya | 1 each | 8 |
| Pear | 1 each | 7 |
| Strawberries | 1 cup | 3 |
| Cranberries | ½ cup | 2 |
