Introduction
You may have heard about vitamin K, but did you know that there are two distinct forms? While vitamin K1 is more commonly known for its ability to support blood clotting, vitamin K2 is critical for optimal health.
In this comprehensive guide, we’ll dive into the many benefits of vitamin K2 and the top food sources to help you include it in your diet. Whether you’re a vegan or a meat-eater, you’ll find plenty of options to help support your bone and heart health.
What is Vitamin K2 and What are its Benefits?
Vitamin K2 is a fat-soluble vitamin that plays a crucial role in regulating calcium throughout the body. Unlike vitamin K1, which is mostly found in leafy green vegetables, vitamin K2 is primarily derived from animal sources, as well as certain fermented foods.
Research has linked vitamin K2 intake with a number of health benefits, including improved bone density, reduced risk of heart disease, and protection against certain cancers. Because vitamin K2 activates proteins that transport calcium from the bloodstream and into the bones and teeth, it’s essential for maintaining healthy bones and preventing osteoporosis.
How Much Vitamin K2 Do You Need and How to Get It from Commonly Available Foods
The recommended daily intake for vitamin K2 varies by age and sex. Adult men should aim for 120 micrograms per day, while women should consume 90 micrograms. Unfortunately, many people don’t get adequate amounts of this vital nutrient from their diets alone.
The good news is that there are plenty of delicious and nutritious foods that are high in vitamin K2. Animal-based sources such as chicken liver, grass-fed beef, and egg yolks are excellent choices, while plant-based sources include foods like natto, fermented soybeans that are popular in Japan.
Other plant-based options include hard and soft cheeses, particularly Gouda and Brie. Some fruits and vegetables, such as kiwifruit and spinach, also contain small amounts of vitamin K2. By incorporating more of these foods into your diet, you can reap the benefits of vitamin K2 for optimal health.
Top Plant-Based Sources of Vitamin K2 for Vegans and Vegetarians
While vegans and vegetarians may have challenges getting enough vitamin K2 from their diet, there are still plenty of plant-based options available. One of the best sources is natto, which contains a whopping 1,000 micrograms of vitamin K2 per 100-gram serving. Other fermented foods like sauerkraut and tempeh also contain vitamin K2.
10 Healthiest Foods Rich in Vitamin K2 You Should Add to Your Diet
If you’re looking to increase your vitamin K2 intake, these foods should be at the top of your list:
- Grass-fed beef: a 3-ounce serving provides 10-15 micrograms of vitamin K2
- Natto: one serving contains 500-1,000 micrograms of vitamin K2
- Chicken liver: 3 ounces contain 10-15 micrograms of vitamin K2
- Hard cheese: 1 ounce contains up to 75 micrograms of vitamin K2
- Egg yolks: one yolk contains 6-9 micrograms of vitamin K2
- Butter from grass-fed cows: one tablespoon contains 15 micrograms of vitamin K2
- Brie cheese: 1 ounce contains up to 75 micrograms of vitamin K2
- Gouda cheese: 1 ounce contains up to 75 micrograms of vitamin K2
- Salami: 3 ounces contain up to 15 micrograms of vitamin K2
- Chicken breast: 3 ounces contains up to 5 micrograms of vitamin K2
By incorporating more of these nutritious foods into your diet, you’ll not only increase your vitamin K2 intake but also reap the many health benefits they provide.
Vitamin K2 and Calcium: How They Work Together to Maintain Healthy Bones
Although calcium is essential for strong bones, without the presence of vitamin K2, calcium can build up in the arteries and kidneys, leading to serious health problems. Vitamin K2 is essential for regulating calcium and ensuring it is deposited in the bones, where it provides the necessary strength and density.
Research has shown that vitamin K2 can help prevent bone loss and reduce the risk of fractures, particularly in postmenopausal women. It’s also been shown to reduce bone turnover, which can help prevent osteoporosis and other bone-related conditions.
Fermented Foods and Their Vitamin K2 Content: Include These in Your Diet for Better Health
In addition to being high in beneficial bacteria that promote gut health, fermented foods like natto and sauerkraut are also rich in vitamin K2. Natto, in particular, is a great source of vitamin K2 for vegans and vegetarians, as it contains large amounts of the MK-7 form of vitamin K2.
When purchasing fermented foods, be sure to read the label to ensure that they contain live cultures and haven’t been pasteurized, which can destroy them. Incorporating fermented foods into your diet can provide a wide range of health benefits, both from the beneficial bacteria they contain and the essential nutrients like vitamin K2.
Role of Vitamin K2 in Heart Health: Top 5 Foods to Include in Your Diet
Research has linked higher vitamin K2 intake with a reduced risk of heart disease, likely due to its ability to prevent calcium buildup in the arteries. Here are five of the best foods to include in your diet to support heart health:
- Natto: one serving contains up to 1,000 micrograms of vitamin K2
- Grass-fed beef: 3 ounces provide 10-15 micrograms of vitamin K2
- Chicken liver: 3 ounces provide 10-15 micrograms of vitamin K2
- Salami: 3 ounces provide up to 15 micrograms of vitamin K2
- Hard cheese: 1 ounce contains up to 75 micrograms of vitamin K2
By incorporating more of these vitamin K2-rich foods into your diet, you can support healthy heart function and reduce your risk of developing heart disease.
Conclusion
Vitamin K2 is a critical nutrient for optimal health that is often overlooked in the standard American diet. By adding more vitamin K2-rich foods like grass-fed beef, natto, and Gouda cheese to your meal plan, you’ll not only support healthy bones and hearts but also enjoy a delicious and nutritious diet.
Whether you’re following a vegan or a meat-based diet, there are plenty of options available to help you increase your vitamin K2 intake. By taking your health into your own hands and prioritizing nutrient-dense, whole, and varied foods, you’ll be on your way to optimal wellness in no time.