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From: Jeff Novick, MS, RD, LD, LN (
Subject:         Re: You mention Vit. K, Boron, etc. - (m)
Date: September 5, 2007 at 4:54 am PST

In Reply to: You mention Vit. K, Boron, etc. - (m) posted by Rita on September 5, 2007 at 3:25 am:

I am never a fan of speaking about single nutrients and single foods. I dont think it is a good way to approach "total" nutrition. Its leads us to the "milk is best source of calcium" and the "fish is the best source of Essential Fats" mentality and we end up with a diet made of a few super foods for single nutrients.

I think we should be looking for which foods are the highest in overall nutrient density. Which foods provide the most of the widest variety of nutrients.

In addition, most of the time, the answer is given in nutrient per gram, which I think is misleading, cause grams are not the final ,limiting factor in how much we eat. Calories are. So we should see which foods have the highest nutrients per calories.

And, most all of the time, green leafy veggies will be the best.

However, because you asked...

For Vit K
Green leafy veggies ( yeah!) Kale, Spinach, Collards, Swiss Chard, Turnip Greens, Mustard Greens, Brussel Sprouts, Broccoli, Parsely, Romaine Lettuce

For Boron
Plants again are the best source of boron, including Green leafy Veggies (yeah!), fruits, dried fruit, nuts, whole grains

In Health

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