Food sources of vitamin K

Micrograms of vitamin K in 1 cup of food, packed

For those in need of limiting vitamin K intake: choose foods with the lowest content of vitamin K

Kale, frozen, cooked, boiled, drained, without salt	1,147
Kale, cooked, boiled, drained, without salt	1,062
Collards, frozen, chopped, boiled, drained, wo/ salt	1,059
Spinach, frozen, chopped , boiled, drained, wo/ salt	1,027
Spinach, canned, drained solids	988
Spinach, cooked, boiled, drained, without salt	889
Turnip greens, frozen, boiled, drained, wo/ salt	851
Collards, cooked, boiled, drained, without salt	836
Beet greens, cooked, boiled, drained, wo/ salt	697
Turnip greens, cooked, boiled, drained, wo/ salt	529
Mustard greens, cooked, boiled, drained, wo/ salt	419
Brussels sprouts, frozen, boiled, drained, wo/ salt	300
Broccoli, cooked, boiled, drained, without salt	220
Brussels sprouts, cooked, boiled, drained, wo/ salt	219
Onions, spring or scallions (includes tops, bulb), raw	207
Dandelion greens, cooked, boiled, drained, wo/ salt	204
Broccoli, frozen, chopped, boiled, drained, wo/ salt	183
Spinach soufflé	172
Lettuce, butterhead (plus Boston and Bibb types), raw	167
Parsley, raw	164
Spinach, raw	145
Asparagus, frozen, cooked, boiled, drained, wo/ salt	144
Sauerkraut, canned, solids and liquids	135
Lettuce, iceberg (includes crisp head types), raw	130
Endive, raw	116
Lettuce, green leaf, raw	97
Broccoli, raw	89
Okra, frozen, cooked, boiled, drained, wo/ salt	88
Cabbage, cooked, boiled, drained, without salt	73
Rhubarb, frozen, cooked, with sugar	71
Okra, cooked, boiled, drained, without salt	64
Cow peas, frozen, boiled, drained, wo/ salt	63
Cabbage, Chinese (pak-choi), boiled, drained, wo/ salt	58
Lettuce, cos or romaine, raw	57
Celery, cooked, boiled, drained, without salt	57
Broccoli, cooked, boiled, drained, without salt	52
Cucumber, with peel, raw	49
Peas, edible-podded, frozen, boiled, drained, wo/ salt	48
Spinach, raw	48
Cabbage, Savoy, raw	48
Asparagus, frozen, cooked, boiled, drained, wo/ salt	48
Cow peas, immature seeds, boiled, drained, wo/ salt	44
Cabbage, raw	42
Source: USDA Nutrient Database for Standard Reference	Daily Recommended Vitamin K: 80 to 120 mcg

Nutrition facts for one cup raw corn

Standard nutrition label

Amount Per Serving (1 cup, raw)
Calories 132.4 Calories from Fat 15.2 Fat 1.8 g 3 % Saturated Fat 0.28 g 1 % Polyunsaturated Fat 0.86 g Monounsaturated Fat 0.53 g Cholesterol 0.0 mg 0 % Sodium 23.1 mg 1 % Potassium 415.8 mg 12 % Carbohydrate 29.3 g 10 % Dietary Fiber 4.2 g 17 % Protein 5.0 g 10 % Alcohol 0.0 g
Vitamin A 6 % Calcium 0 % Vitamin D 0 % Thiamin 21 % Niacin 13 % Vitamin B6 4 % Phosphorus 14 % Selenium 1 %	Vitamin C 17 % Iron 4 % Vitamin E 1 % Riboflavin 5 % Vitamin B12 0 % Manganese 12 % Copper 4 % Magnesium 14 % Zinc 5 %

Additional facts:

Amount Per Serving (1 cup, raw)
Lipids
Fatty acids, total saturated	1.107 g
16:0	0.945 g
18:0	0.124 g
Fatty acids, total monounsaturated	2.077 g
16:1 undifferentiated	0.007 g
18:1 undifferentiated	2.070 g
Fatty acids, total polyunsaturated	3.591 g
18:3 undifferentiated	0.108 g
18:2 undifferentiated	3.481 g
Cholesterol	0.000 mg
Amino Acids
Histidine	0.476 g
Proline	1.365 g
Leucine	1.917 g
Arginine	0.780 g
Glutamic acid	2.935 g
Glycine	0.641 g
Threonine	0.588 g
Tyrosine	0.636 g
Lysine	0.440 g
Aspartic acid	1.087 g
Phenylalanine	0.769 g
Alanine	1.170 g
Valine	0.792 g
Cystine	0.282 g
Isoleucine	0.559 g
Methionine	0.327 g
Tryptophan	0.111 g
Serine	0.742 g

Grass Fed Beef & Other Grass Fed Meats

The "Land Meat" That Rivals Wild Salmon in Omega-3 Content

by Mike Geary -- Certified Nutrition Specialist, Certified Personal Trainer


I know you've heard all of the buzz over the last few years about the health benefits of wild salmon and other fish that have higher levels of omega-3 fatty acids.

However, did you know that there's a "land meat" that has similar omega-3/omega-6 ratios as wild salmon?  In fact, this "land meat" not only contains as much, or even higher levels of omega-3 fatty acids, but without the possible negatives such as heavy metals (mercury, etc) and PCBs that can be found in fish frequently.
I've talked about this type of meat before and how it's one of the healthiest forms of meat you can possibly eat... It's grass-fed beef and other grass-fed ruminant meats such as bison, buffalo, lamb, and venison.
Now I know that a lot of people will try to convince you that meat is not good for you... and to be honest I partially agree with them when it comes to your typical factory farm-raised meat where the animals are fattened up with huge quantities of grains & soy that are not their natural diet & given unhealthy doses of hormones, antibiotics, etc.
However, when animals are healthy and eat the diet they were meant to eat naturally, the meat is actually healthy for us.  Not only are grass-fed meats a super-high quality source of muscle-building proteins, but they are also a great source of healthy fats (surprisingly to most people).
Let's take beef for example... When cattle eat mostly grain and soy, the fat composition of their meat becomes higher in inflammatory omega-6 fatty acids (which most of us already consume too much omega-6's) and lower in beneficial omega-3 fatty acids (which are typically lacking in modern diets).
On the other hand, when cattle eat mostly grass instead of grains & soy, their meat becomes higher in omega-3s and lower in omega-6 fatty acids, achieving a more natural balance of omega-3 to omega-6 fats.  In addition, grass-fed beef also contains much higher levels of conjugated linoleic acid (CLA), which has shown some promising benefits in studies for losing body fat and gaining lean muscle mass.
Note - only the natural form of CLA from grass-fed meats and dairy has shown the fat loss and muscle building benefits in studies... beware of the supplement pill forms of CLA, which are artificially created.
A similar comparison can be made between wild salmon and farm raised salmon. Wild salmon is a healthier option than farm raised salmon and has higher levels of omega-3's because the wild salmon eat what they're supposed to eat naturally. On the other hand, farm raised salmon are fattened up unnaturally with grain/soy based food pellets which detrimentally changes the salmon's fat ratio of omega-6 to omega-3.
The problem is that it is VERY hard to find healthy grass fed meats in typical grocery stores. In fact, even at health food stores, you might find some "organic" meats (which is at least a little better than standard), but it is often hard to find any real grass-fed meats.
Well, about 2 weeks ago, I did some searching and found a great website that sells all kinds of varieties of grass-fed beef and other healthy grass fed meats...
They have everything you could ever want... grass-fed burgers, ribeye steaks, filet mignon & any other quality beef cuts, grass-fed buffalo, grass-fed cheeses, and even free-range chicken and turkey!
And better yet, they deliver it right to your house with no shipping costs either... and I actually found that the prices were pretty comparable to what I usually pay at the grocery store anyway.
I'll tell ya... I was like a kid in a candy store when I found this site. I placed my order for all kinds of goodies on a friday, I got a shipping notification email that Monday, and my delivery came right to my door the very next day in a sealed cooler... I couldn't believe the service I got from this company.
Wouldn't it give you peace of mind to know that you and your family are eating meat that is actually good for you instead of the mass produced junk at most grocery stores? I know I'm getting most of my meat from them from now on.
Everything in my order ended up being awesome... here's my recommendations:

• the grass-fed filet mignons (delicious and tender!)
• grass-fed burgers and bison burgers when I need a quick but healthy 5-minute meal (use some grass-fed cheese and sprouted grain roll for the ultimate balanced meal)
• the free-range chicken and turkey sausages (makes great italian dishes or healthier breakfast sausage)
• grass-fed cheese and butter (higher in CLA and omega-3 than normal butter or cheese)
• they even have free-range turkeys available for big family meals (you won't find free-range turkeys in stores)
• Plus, besides getting much healthier meat than you'd ever find in the store, another benefit to this site was that it was like doing my grocery shopping from my living room, instead of fighting the crowds at the store.

Well, they've got me hooked, and thought I'd pass on this little discovery to you. Here's the site again...

(FYI - from looking at the site, I believe you can only order the meats if you're in the US and Canada)

Enjoy!

If you liked todays article, feel free to email this page on to any of your friends, family, or co-workers that would enjoy it.


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Requirements for Organic Certification

For crop farms –

• 3 years with no application of prohibited materials (no synthetic fertilizers, pesticides,
or GMOs) prior to harvest of the first certified organic crop;
• Implementation of an Organic System Plan, with proactive fertility systems;
conservation measures; environmentally sound manure, weed, disease, and pest
management practices; and soil building crop rotation systems;
• Use of natural inputs and/or approved synthetic substances on the National List;
• No use of prohibited substances while certified;
• No use of genetically engineered organisms, (GMOs) defined in the rule as ”excluded
methods”;
• No sewage sludge or irradiation;
• Use of organic seeds, when commercially available;
• Use of organic seedlings for annual crops;
• Restrictions on use of raw manure and compost;
• Maintenance of buffer zones, depending on risk of contamination; and
• No residues of prohibited substances exceeding 5% of the EPA tolerance.

For livestock operations –

• Implementation of an Organic Livestock Plan;
• Mandatory outdoor access, when seasonally appropriate;
• Access to pasture for ruminants;
• No antibiotics, growth hormones, slaughter byproducts, or GMOs;
• 100% organic feed and approved feed supplements;
• Sound animal husbandry and preventative health care;
• Organic management from last third of gestation or 2nd day after hatching; and
• No rotating animals between organic and non-organic management.

For processing operations –

• No commingling or contamination of organic products during processing;
• Implementation of an Organic Handling Plan;
• No use of GMOs or irradiation;
• Proactive sanitation and facility pest management practices;
• Use of organic agricultural ingredients in “organic” products, when commercially
available; and
• Use of approved label claims for “100% organic”, “organic” (at least 95% organic
ingredients), “Made with organic ingredients” (at least 70% organic ingredients), and
proper use of the word “organic” in ingredient list (less than 70% organic
ingredients).

Source: agr.wa.gov

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