The Nutrient Diaries: Vitamin K

Updated November 2023

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Welcome back to The Nutrient Diaries! I am still on this journey of transforming my health while paying more attention to my body and showing it as much love as I can!

WEEK 5: VITAMIN K

The recommended for the average woman is 90 mcg daily and for men is 120 mcg.

Best Sources of Vitamin K

1. Collard greens

   • 386 mcg per 1/2 cup

2. Brussels sprouts

   • 109 per 1/2 cup

3. Spinach

   • 145 mcg per 1 cup

4. Kale

   • 531 mcg per 1/2 cup

5. Broccoli

   • 110 mcg per 1/2 cup

6. Chicken

   • 51 mcg per 3 oz

7. Green beans

   • 30 mcg per 1/2 cup

Benefits of Eating Vitamin K

1. Could reduce the chance of osteoporosis

2. May help lower blood pressure

3. Aids in producing vitamins for blood clotting

4. Could help prevent Alzheimer’s

One of the easiest ways to get enough Vitamin K is through a salad! I try to have this for lunch every day because I feel really good afterward, and it’s quick and tasty!

Grilled Chicken Green Salad

• 1/2 cup kale

• 1/4 cup broccoli

• 3 oz chopped grilled chicken

• 1/2 cup sweet potatoes

DISCLAIMER: I am a certified nutritionist and the above information is my own knowledge. This information does not pertain to everyone, as all people are different. What I talk about in these blog posts is simply my opinion and education. Please make sure to care of your body and stay safe.