Vitamin K has gained widespread attention for its numerous health benefits. From regulating blood pressure to strengthening bones and reducing the risk of heart disease, vitamin K plays a vital role in maintaining overall wellbeing. However, it’s important to note that vitamin K is not just one vitamin; it is a category consisting of vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Both types are believed to offer similar health-boosting effects.
While research on the benefits of vitamin K1 has been extensive, the health advantages of vitamin K2 have only recently begun to emerge. Studies suggest that vitamin K2 may have more long-lasting effects on health compared to its counterpart. Naturally, this has sparked interest among people who want to learn more about foods high in vitamin K2.
To shed light on the subject, we consulted Julia Zumpano, a registered dietitian, who shared insights on foods rich in vitamin K2 and their benefits.
Where Does Vitamin K2 Come From?
When we think of vitamin-rich foods, our minds typically go to fruits and vegetables. However, vitamin K2 is different. It is primarily found in fermented foods and animal products because it is synthesized by bacteria. This process also occurs in our own bodies, where good bacteria in our gut microbiome create vitamin K2.
The synthesis of vitamin K2 makes it challenging to determine the exact amount in a particular food. Vitamin K2 content can vary significantly depending on the presence of bacteria and the subsequent production of vitamin K2.
Foods High in Vitamin K2
Currently, the U.S. Department of Agriculture (USDA) lists the vitamin K values of foods primarily based on their vitamin K1 content. More research is needed to fully understand the vitamin K2 content of various foods. The USDA does not provide a specific recommendation for daily vitamin K2 intake. Instead, they recommend a total of 120 micrograms of vitamin K per day from a combination of vitamins K1 and K2.
However, it’s essential to consider the overall nutritional value of these foods. “Many of the foods high in vitamin K2 are not traditionally considered part of a heart-healthy diet and should be consumed in moderation,” advises Zumpano.
On the other hand, foods rich in vitamin K1, such as collard greens, turnip greens, spinach, kale, broccoli, and Brussels sprouts, offer a nutritional punch and are essential components of a healthy eating pattern.
Zumpano then outlines the foods with the highest concentrations of vitamin K2 and provides recommendations on the best (and worst) choices for overall health.
Healthy Sources of Vitamin K2
Some sources of vitamin K2 not only contain high levels of this nutrient but also offer additional nutritional benefits.
Nattō (fermented soy)
Nattō, a popular Japanese dish made from fermented soybeans, is highly nutritious. Although it may have an acquired taste and a sticky texture, nattō is packed with other vital nutrients like fiber, protein, and iron. While it may not be commonly found in Western diets, nattō can be purchased at health stores, Asian grocers, or online retailers. For the adventurous, there are also recipes available to make it at home.
Chicken breast
Chicken breast strikes a balance between high vitamin K2 content and overall health benefits. It is readily available and considered a healthy choice for those who consume animal products.
Sauerkraut
Sauerkraut, made from fermented cabbage, is filled with good bacteria that promote a healthy gut microbiome. Apart from providing vitamin K2, sauerkraut supports gut health, aiding the body in producing more vitamin K2.
Fermented milk (kefir)
Kefir, a fermented dairy drink popular in Eastern Europe, is akin to a thin yogurt. It is rich in probiotics, vitamins, and minerals. Kefir’s tangy taste makes it enjoyable on its own, or it can be poured over cereal or added to smoothies.
Moderately Healthy Choices for Vitamin K2
Some foods rich in vitamin K2 should be consumed sparingly due to other nutritional factors such as high calories, sodium, or saturated fat.
Gouda
Gouda cheese is a good source of vitamin K2 and contains healthy bacteria beneficial for gut health. However, it is important to consume Gouda in moderation due to its high calcium and saturated fat content.
Blue cheese
Blue cheese, while providing vitamin K2 and calcium, should be eaten in small amounts due to its high saturated fat and sodium content. Zumpano recommends using it sparingly as a topping for salads to enjoy its flavor.
Egg yolks
Egg yolks, known for their higher saturated fat content, are also a good source of vitamin K2. Moderation is key when consuming eggs, with one yolk per day typically considered acceptable for individuals with a healthy blood cholesterol level and no heart disease.
Chicken liver
Chicken liver, although not as commonly consumed, is nutritionally dense. In addition to vitamin K2, it is rich in iron, B vitamins, protein, and more. However, due to its relatively high cholesterol and saturated fat content, it is best consumed in moderation. Individuals at risk for heart disease may opt for lean muscle meats instead.
Choose These Vitamin K2 Foods Rarely
Certain foods are high in vitamin K2 but come with certain drawbacks, making them unsuitable for regular consumption, especially for individuals at risk for heart disease or other health conditions.
Butter
Despite its vitamin K2 content, butter is high in cholesterol, calories, and saturated fat. Its consumption should be limited to small amounts, such as for cooking purposes.
Salami
Although salami offers significant amounts of vitamin K2, it is considered an ultra-processed meat and should not be a prominent part of one’s diet. Its high saturated fat and sodium content make it advisable to limit consumption to an occasional thin slice or eliminate it altogether in favor of healthier sources of vitamin K2.
Ground beef
Regular consumption of red meat, including ground beef, has been linked to various health conditions like type 2 diabetes, heart disease, stroke, and colorectal cancer. It is important to choose lean ground beef to limit saturated fat intake and consume it no more than a few times a week in small portions.
What About Vitamin K2 Supplements?
While it is generally better to obtain vitamins from food rather than supplements, many foods high in vitamin K2 may not align with a balanced diet due to their saturated fat, sodium, and overall nutritional composition.
Research suggests that vitamin K2 supplements may be beneficial, while vitamin K1 supplements have limited impact. This may be due to the longer half-life and sustained presence of vitamin K2 in the body. However, more research is needed to fully understand the dosage and optimal means of obtaining vitamin K2.
In the meantime, meeting the USDA guidelines for vitamin K intake through foods rich in vitamin K1, such as leafy greens, is a safe bet. For those seeking additional vitamin K2, opting for healthier choices like nattō, chicken breast, and sauerkraut is recommended. Should you have concerns about your vitamin K intake or are considering supplements, consulting a registered dietitian or healthcare provider can provide personalized guidance.
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