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[16]Another report from 2008 showed that, on average, organic foods contain a 25% higher concentration of 11 nutrients compared to
conventional foods. [17] A study from the University of California, Davis, showed organic tomatoes had 79% more quercetin and 97% more kaempferol aglycones (advantageous flavonoids) compared to conventional tomatoes. [18]Studies on organic milk yield the same results with higher levels of antioxidants and beneficial fatty acids like conjugated linoleic acid (CLA) and omega-3 fatty acids. One such study reported that, on average, organic milk yielded 68% more omega-3 fatty acids than conventional milk. [19]How to Go OrganicAmong the many reasons and benefits people list for going organic are: Soil healthMore nutrientsCleaner food without the use of synthetic pesticides and chemicals and processes like irradiationBetter for the environment, farmers, and birds and beesAvoiding or limiting unknown long-term health consequences of GMOs and chemical pesticidesCloser to nature and indigenous agricultural farming practicesMore healthy fatsPossible reduction in cancer riskAvocados not grown organically don't absorb as many pesticides as some other produceThere’s also the clean
fifteen and dirty dozen – a guide by the Environmental Working Group (EWG) that lists the fifteen foods that are cleanest to buy conventionally grown and the twelve foods that are best to buy only organic because they may contain higher levels of pesticides. Foods with a thicker skin, such as avocados, have a greater protective barrier and are easily peeled, so the skin can be removed and less pesticides get into the flesh. Foods like strawberries and spinach are not peeled before eating and don’t have a protective coating, so organic food proponents believe more pesticides are absorbed and therefore consumed. While it’s undeniable that organic food is more expensive than conventionally grown, there are some ways to make organic food cheaper, such as buying in bulk from stores like Costco or visiting your local farm and asking the farmer if they will cut you a deal if you buy in bulk as a repeat customer. Farmer’s markets often have affordable prices for locally grown organic foods. You could even grow some of your own organic food in your garden or start with some simple organic herbs on your porch or patio!You see grass-fed beef at your grocery store, and while it might sound self-explanatory, you’re still not entirely sure what that means for your health. So, what is a cow’s natural diet? Does the way cows are fed alter the nutrient composition of their beef? What are the pros and cons for someone on a keto diet? Let’s compare grass-fed vs.
[26]Vitamin K2: Found in animal foods and fermented soy products like natto. Your gut bacteria in your colon also produce vitamin K2. [27]There are also three synthetic versions of vitamin K: K3 (menadione), K4 (menadiol diacetate), and vitamin K5. Benefits of Vitamin KVitamin K supplements could decrease bone loss and the risk of bone fractures. Supplementation has also been shown to slightly increase the survival of those with liver cancer. [28] Observational studies conclude that a high intake of vitamin K2 could lower heart disease risk, but evidence from controlled studies is inconclusive. [29]Keto Food Sources of Vitamin KLeafy greens and veggies like parsley, kale, and Brussels sprouts contain the highest amounts of vitamin K1. As well as soy foods like natto, vitamin K2 is present in small amounts in some high-fat, keto-friendly animal foods like butter, egg yolks, and liver. The adequate intake (AI) of vitamin K is 120 mcg for men and 90 mcg for women. Symptoms of Vitamin K DeficiencySymptoms of vitamin K deficiency include easy bleeding and bruising. Low levels of vitamin K have been associated with an increased risk of fractures in women and reduced bone density.