Foods with Fiber
and Vitamin K

Which foods with fiber and Vitamin K do you have in your healthy eating plan?

A high fiber diet plan supplies vitamin K in dark green leafy vegetables and other healthy, high-fiber foods. For good bone health, you need both vitamin K and vitamin D.

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes	Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Soy Milk Spinach Spirulina Squash, winter Swiss Chard	Cashews Chestnuts Filberts Hazelnuts Pine Nuts Pistachios Rye

Why You Need Vitamin K

• Blood Coagulation (clotting)
• Regulate Blood Calcium
• Bone Health
• Topical Skin Treatment
• Counteract Anticoagulant Drug Poisoning

Vitamin K continues to be studied for its role in treatments for both cancer and Alzheimer's disease.

How Much Do You Need?

Children:

0 - 6 months: 2.0 micrograms per day (mcg/day)
7 - 12 months: 2.5 mcg/day
1 - 3 years: 30 mcg/day
4 - 8 years: 55 mcg/day
9 - 13 years: 60 mcg/day

Adolescents and Adults:

• 14 - 18 years: 75 mcg/day
  Males 19 years and older: 120 mcg/day
  Females 19 years and older: 90 mcg/day