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Vitamin K Daily Requirement and Dietary Sources

Daily Requirement of Vitamin K :

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin K is as follows:

2 ug/day for infants 0-6 months
2.5 ug/day for infants 6-12 months
30 ug/day for children 1-3 years
55 ug/day for children 4-8 years
60 ug/day for children 9-13 years
75 ug/day for males and females 14-18 years
90 ug/day for females 19 or older
120 ug/day for males 19 or older

Dietary Sources of Vitamin K :

There are a number of good sources of Vitamin E, primarily vegetables. There are a variety of foods that contain vitamin E which are also very healthy foods. Bacteria in your intestines produce small amounts of vitamin K, but to ensure that you are getting sufficient quantities through your diet, be sure to include a variety of the following foods that are good dietary sources of vitamin E

Vegetable Sources: Good vegetable sources include broccoli, cabbage, brussel sprouts, spinach, kale, cauliflower, and parsley. Dark geen vegetables like broccoli, spinach, and kale are especially rich in vitamin E. Green leafy vegetables generally provide about half of a person's daily intake.

 

Soy Sources: Fermented Asian soy foods such as natto are an excellent source.

Oil Sources: Vegetable oils, includingn olive, canola, soybean, and cottonseed oils also provide vitamin K.

Animal Sources: Cow liver, milk and eggs provide smaller amounts of vitamin K.

Addtionally, small quantities are created by certain bacteria located in the intestines.

More Information:

Vitamin K Overview

Vitamin K Benefits, Functions, Signs of Deficiency

 

 

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