42 amazing vitamin K rich foods naturevitaminsa.blogspot.com/2019/10/42-amazing-vitamin-k-rich-foods.html
What is vitamin K vitamin K is fat-soluble vitamins found in animal and plant products, especially in green leaves. vitamin K is one of the fat-soluble vitamins that act as a coenzyme. The recommended daily allowance (RDA) of vitamin K is 70 to 140 ug. meat fish and animal sources are not a good sources of vitamin K while green leafy vegetables are a good source of vitamin K, 1/3 ounce of serving to provide 100 to 700% of the USRDA for vitamin K. percentage of vitamin k levels vary in the foods. the level depends on the type and how the foods grow. so, this information is used to determine which foods are the best for your diet.
there are three forms of vitamin K are vitamin K1 (phylloquinone), vitamin K2 (Menaquinone) and vitamin K3 (Menadione). phylloquinone can be obtained from plantbased foods such as green leafy vegetable eg: spinach, kale while Menaquinone can be obtained from animal or fermented foods. vitamin K3 or Menadione is a water-soluble vitamin found in synthetic forms. vitamin K is used for the production of protein, prothrombin ( inactive form of thrombin) needed for blood coagulation and bone metabolism as well as in the post-translational gamma-carboxylation of clotting factor II, VII, IX, and X. these clotting factors are synthesized by the liver in the inactive precursors and activated after carboxylation in the endoplasmic reticulum with the help of vitamin K. vitamin K is also used for the activation of osteocalcin that helps in bone formation. it also activates protein c and s acts as an anticoagulant. In this article, we cover all the vitamin K rich foods.
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Vitamin K rich foods: Swiss chard
vitamin K rich foods vitamin K rich foods animal Shrimp shrimp(raw): 3 ounce or 85 grams serving of 0.3mcg of vitamin K Beef ground beef ground(raw): 3 ounces or 85 grams serving 1.1mcg of vitamin K Beef liver beef liver(raw): 3 ounces or 85 grams serving 2.6mcg of vitamin K Egg egg: one large or 50g contain 4mcg vitamin K Chicken chicken: 3 ounces serving 50mcg of vitamin K Goose liver paste 2/6
goose liver paste: one tablespoon provide 48mcg vitamin K Bacon bacon: 100 grams of bacon serving 35mcg of vitamin K Pork chops pork chops: 100 grams of pork chope serving 65mcg of vitamin K Pork liver pork liver: 100 grams of pork liver serving 7.8mcg of vitamin K Beef kidneys beef kidneys: 100 grams of beef kidney serving 5.5mcg of vitamin K Chicken liver chicken liver: 100 grams of chicken liver serving 13mcg of vitamin K
vitamin K rich foods vegetables Carrot carrot(raw): 3 ounces or 85 grams serving 11mcg of vitamin K Chicken breast rotisserie: 3 ounces or 85 grams serving 13mcg of vitamin K. Cauliflower cauliflower(raw): 3 ounces or 85 grams serving 13mcg of vitamin K Iceberg lettuce iceberg lettuce(raw): 3 ounces or 85 grams serving 20mcg of vitamin K Red Cabbage 3/6
Cabbage(raw): 3 ounces or 85 grams serving 32mcg of vitamin K Asparagus asparagus(raw): 3 ounces or 85 grams serving 35mcg of vitamin K Basil basil(raw): 1/2 ounce or 14grams serving 60mcg of vitamin K Green cabbage cabbage(raw): 3ounces or 85 grams serving 65 mcg of vitamin K Broccoli broccoli(raw): 3 ounces or 85 grams serving 85mcg of vitamin K Romaine lettuce romaine lettuce(raw): 3 ounce or 85grams serving 85mcg of vitamin K Green leaf lettuce green leaf lettuce(raw): 3 ounce or 85 grams serving 105mcg of vitamin K Red leaf lettuce red leaf lettuce(raw): 3 ounces or 85 grams serving 102mcg of vitamin K Brussels sprouts brussels sprouts(raw): 3ounce or 85 grams serving 150mcg of vitamin K Rapini or Broccoli rape rapini(raw): 3 ounce or 85grams serving 190mcg of vitamin K Mustard Greens Mustard(raw): 3 ounces or 85 grams serving 220mcg of vitamin K Beet greens
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Beet greens(raw): 3 ounce or 85grams serving 240mcg of vitamin K Spinach spinach(raw): 3 ounce or 85grams serving of 410mcg of vitamin K Parsley parsley(fresh): 1 ounce or 28grams serving of 465mcg of vitamin K Kale kale(raw): 3 ounces or 85 grams serving of 600mcg of vitamin K Swiss Chard swiss chard(raw): 3 ounce or 85grams serving of 705mcg of vitamin K Olive oil olive oil: one tablespoon or 15ml provide 15mcg of vitamin K
vitamin K rich foods fruits Kiwi 100 grams of kiwi serving 60mcg of vitamin K Avocado 100 grams avocado serving 21 mcg of vitamin K Prunes 100 grams prunes serving 60mcg of vitamin K Blackberries 100 grams blackberries serving 21mcg of vitamin K Blueberries 100 grams of blueberries serving 19mcg of vitamin K Pomegranate 5/6
100 grams of pomegranate serveing 19mcg of vitamin K Grapes 100 grams of grapes serving 15mcg of vitamin K Tomatoes 100 grams tomatoes serving 43mcg of vitamin K Figs 100 grams of dried figs serving 16mcg of vitamin K Red currants 100 grams of red currants serving 11mcg of vitamin K
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