What foods are high in vitamin K2?

admin
July 10, 2024

The Bone Density Solution by Shelly Manning As stated earlier, it is an eBook that discusses natural ways to help your osteoporosis. Once you develop this problem, you might find it difficult to lead a normal life due to the inflammation and pain in your body. The disease makes life difficult for many.

What foods are high in vitamin K2?

Foods High in Vitamin K2

Vitamin K2, also known as menaquinone, plays a crucial role in bone and cardiovascular health. It is less well-known than vitamin K1 (phylloquinone), which is found in green leafy vegetables. Vitamin K2 is primarily found in animal products and fermented foods. Here are some foods rich in vitamin K2:

Fermented Foods

  1. Natto:
    • Description: A traditional Japanese dish made from fermented soybeans.
    • Vitamin K2 Content: Natto is one of the richest sources of vitamin K2. A 3.5-ounce (100-gram) serving can contain between 800 to 1,000 micrograms of vitamin K2.
  2. Sauerkraut:
    • Description: Fermented cabbage, commonly eaten in German cuisine.
    • Vitamin K2 Content: Contains lower amounts of vitamin K2 compared to natto, but still a good source. One cup can provide about 2.75 micrograms of vitamin K2.
  3. Kimchi:
    • Description: A Korean dish made from fermented vegetables, mainly cabbage and radishes.
    • Vitamin K2 Content: Similar to sauerkraut, kimchi is a source of vitamin K2, though the content can vary depending on the fermentation process.
  4. Miso:
    • Description: A traditional Japanese seasoning produced by fermenting soybeans with salt and koji (a type of fungus).
    • Vitamin K2 Content: Contains moderate levels of vitamin K2, though the content can vary based on the type and fermentation duration.

Animal Products

  1. Cheese:
    • Hard and Soft Cheeses: Various cheeses, especially those that are aged, are good sources of vitamin K2.
    • Examples and Content: Gouda and Brie cheeses are particularly high in K2. A 3.5-ounce (100-gram) serving of Gouda contains about 75 micrograms of vitamin K2.
  2. Egg Yolks:
    • Description: The yellow part of an egg.
    • Vitamin K2 Content: The content can vary based on the chicken’s diet. Typically, one large egg yolk provides about 15 micrograms of vitamin K2.
  3. Liver:
    • Description: Liver from various animals, such as chicken, beef, or pork.
    • Vitamin K2 Content: Chicken liver is particularly high in vitamin K2. A 3.5-ounce (100-gram) serving contains about 13 micrograms of vitamin K2.
  4. Butter:
    • Description: Dairy product made from churning milk or cream.
    • Vitamin K2 Content: Butter from grass-fed cows contains more vitamin K2. One tablespoon of grass-fed butter can provide about 2.1 micrograms of vitamin K2.
  5. Chicken:
    • Description: Meat from chickens, especially dark meat.
    • Vitamin K2 Content: Chicken thighs and legs are good sources. A 3.5-ounce (100-gram) serving of chicken thigh contains about 10 micrograms of vitamin K2.
  6. Fermented Dairy:
    • Description: Dairy products that have been fermented, such as kefir and yogurt.
    • Vitamin K2 Content: The content can vary, but these products generally contain moderate levels of vitamin K2.

Other Sources

  1. Beef:
    • Description: Red meat from cattle.
    • Vitamin K2 Content: Contains lower levels compared to organ meats. A 3.5-ounce (100-gram) serving of beef can provide about 8 micrograms of vitamin K2.
  2. Pork:
    • Description: Meat from pigs.
    • Vitamin K2 Content: Similar to beef, pork contains vitamin K2. A 3.5-ounce (100-gram) serving of pork chops provides about 6 micrograms of vitamin K2.
  3. Seafood:
    • Description: Certain types of fish and seafood.
    • Vitamin K2 Content: Fish roe and eel are notable sources. A 3.5-ounce (100-gram) serving of fish roe contains about 4 micrograms of vitamin K2.

Tips for Increasing Vitamin K2 Intake

  1. Incorporate Fermented Foods:
    • Include natto, sauerkraut, kimchi, and miso in your diet regularly to boost your vitamin K2 intake.
  2. Choose Grass-Fed Dairy:
    • Opt for grass-fed butter, cheese, and other dairy products as they typically have higher vitamin K2 content.
  3. Eat Organ Meats:
    • Incorporate liver and other organ meats into your meals for a significant boost in vitamin K2.
  4. Include a Variety of Animal Products:
    • Regularly consume eggs, chicken, beef, and pork to ensure a consistent intake of vitamin K2.
  5. Opt for Aged Cheeses:
    • Choose aged cheeses like Gouda and Brie, which are rich in vitamin K2.
  6. Consider Supplements:
    • If you have difficulty getting enough vitamin K2 from food, consider a supplement. Consult with a healthcare provider before starting any new supplement.

Conclusion

Vitamin K2 is essential for bone and cardiovascular health, and incorporating a variety of vitamin K2-rich foods into your diet can help you maintain adequate levels. By including fermented foods, animal products, and certain dairy items in your meals, you can naturally boost your vitamin K2 intake and support your overall health.

The Bone Density Solution by Shelly Manning As stated earlier, it is an eBook that discusses natural ways to help your osteoporosis. Once you develop this problem, you might find it difficult to lead a normal life due to the inflammation and pain in your body. The disease makes life difficult for many.

 

 

Blue Heron Health News

Back in the spring of 2008, Christian Goodman put together a group of like-minded people – natural researchers who want to help humanity gain optimum health with the help of cures that nature has provided. He gathered people who already know much about natural medicine and setup blueheronhealthnews.com.

Today, Blue Heron Health News provides a variety of remedies for different kinds of illnesses. All of their remedies are natural and safe, so they can be used by anyone regardless of their health condition. Countless articles and eBooks are available on their website from Christian himself and other natural health enthusiasts, such as Shelly Manning Jodi Knapp and Scott Davis.

About Christian Goodman

Christian Goodman is the CEO of Blue Heron Health News. He was born and raised in Iceland, and challenges have always been a part of the way he lived. Combining this passion for challenge and his obsession for natural health research, he has found a lot of solutions to different health problems that are rampant in modern society. He is also naturally into helping humanity, which drives him to educate the public on the benefits and effectiveness of his natural health methods.