Vitamin K2 is an essential nutrient that plays a crucial role in maintaining bone health, preventing blood clots, and regulating calcium metabolism. Unlike vitamin K1, which is primarily found in leafy green vegetables, vitamin K2 is found in a variety of foods, including meat, dairy, and fermented foods. In this article, we will discuss the top food sources of vitamin K2, their nutritional benefits, and how to incorporate them into your diet.
Dairy Products
Dairy products are one of the richest sources of vitamin K2. This includes cheese, butter, and whole milk. Hard cheeses, such as Gouda and Brie, have the highest levels of vitamin K2, with up to 75 micrograms per 100 grams. Whole milk also contains vitamin K2, with around 8.5 micrograms per 100 grams. Incorporating these foods into your diet can help increase your vitamin K2 intake and improve bone health.
Meat and Liver
Meat and liver are also excellent sources of vitamin K2. Chicken and goose liver contain the highest levels of vitamin K2, with up to 90 micrograms per 100 grams. Grass-fed beef, pork, and lamb also contain significant amounts of vitamin K2, with up to 15 micrograms per 100 grams. Incorporating these foods into your diet can help boost your vitamin K2 intake and support cardiovascular health.
Fermented Foods
Fermented foods, such as natto, sauerkraut, and cheese, are also rich sources of vitamin K2. Natto, a traditional Japanese dish made from fermented soybeans, is the most potent source of vitamin K2, with up to 1,100 micrograms per 100 grams. Sauerkraut and cheese also contain significant amounts of vitamin K2, with up to 50 and 75 micrograms per 100 grams, respectively. Incorporating these foods into your diet can help increase your vitamin K2 intake and support gut health.
Eggs
Eggs are also a good source of vitamin K2. The yolk of the egg contains most of the vitamin K2, about 10 micrograms per 100 grams. Incorporating eggs into your diet can help increase your vitamin K2 intake and support overall health.
Conclusion
Vitamin K2 is an essential nutrient that plays a crucial role in maintaining bone health, preventing blood clots, and regulating calcium metabolism. Dairy products, meat and liver, fermented foods and eggs are all great sources of vitamin K2. Incorporating these foods into your diet can help increase your vitamin K2 intake and support your overall health. It is important to note that vitamin K2 should always be consumed in moderation, as excessive intake can lead to negative health effects.
It is also recommended to consult with a healthcare professional before making any significant changes to your diet, especially if you have any pre-existing health conditions or are taking any medications.