Vitamin K2, also known as Menaquinona, is a vital nutrient that plays a crucial role in bone health and blood coagulation. Unlike its counterpart, vitamin K1, which is mainly found in green leafy vegetables, vitamin K2 can be obtained from various food sources. Including foods rich in vitamin K2 in your diet can help you meet your daily nutritional needs and take advantage of the benefits that this essential nutrient can offer.
Note: Vitamin K2 is presented in several forms, the most common being the MK-4 and the MK-7. MK-7 is the most common vitamin K form. MK-7 is the form of vitamin K2 that has demonstrated the most promising benefits for health.
When it comes to natural sources of vitamin K2, fermented foods are usually cited as excellent options. The nature, a traditional Japanese dish made with fermented soy, is considered one of the richest sources in vitamin K2. In addition to the natto, other fermented foods such as chucrut, kefir and certain types of cheese can also provide a significant amount of vitamin K2.
- Vitamin K2 in Foods: A Comprehensive Overview
- Vitamin K2 in Foods: A Crucial Nutrient for Optimal Health
- The Importance of Vitamin K2
- Natural Sources of Vitamin K2
- Animal-Based Sources of Vitamin K2
- Plant-Based Sources of Vitamin K2
- Dairy Products Rich in Vitamin K2
- Vitamin K2 in Fermented Foods
- Vegetarian Sources of Vitamin K2
- List of Vegetarian Sources of Vitamin K2:
- Supplementation for Vitamin K2 Deficiency
Vitamin K2 in Foods: A Comprehensive Overview
The following table provides a list of foods that are known to contain vitamin K2 in variable quantities:
| Food | Vitamin K2 contained (ration micrograms) |
|---|---|
| Hard cheeses (e. g., Gouda, Edam, Brie) | 20-45 |
| Natto | 1103 |
| Soft cheeses (e. g., Camembert, feta) | 1-24 |
| Chicken’s liver | 8-20 |
Tip: Combining food sources rich in vitamin K2 with healthy fats can improve its absorption in the body.
Although this table offers an overview of some usual consumption foods that contain vitamin K2, it is important to take into account that the levels can vary depending on factors such as food quality and how it has been processed. In addition, individual dietary needs may vary, so it is crucial to consult a healthcare professional or a dietitian entitled to determine the adequate vitamin K2 intake for their specific circumstances.
Vitamin K2 in Foods: A Crucial Nutrient for Optimal Health
Vitamin K2 food sources
- Products of animal origin: one of the richest sources in vitamin K2 is found in food of animal origin such as liver, egg yolks and certain types of cheese. These sources contain the most bioavailable form of vitamin K2, known as MK-4.
- Fermented foods: foods such as chucrut, natto (fermented soy) and miso are not only rich in beneficial probiotics, but also provide significant quantities of vitamin K2, in particular long chain oaks (MK-7 to MK-10).
- Corral meat and birds: chicken, veal and pig are good sources of vitamin K2. However, the exact amount may vary depending on the animal’s diet and whether it has been fed with grass or raised in pastures.
- Fish and seafood: some fish species, such as salmon, sardines and mackerel, contain vitamin K2. These fatty fish also provide omega-3 fatty acids, which makes them an excellent option to obtain general health benefits.
Important note: It should be noted that the vitamin K2 content in food can vary depending on factors such as animal diet, fermentation process and cooking methods. In addition, the vitamin K2 shape found in animal products, MK-4, has a shorter half-life than longest chain oaks (MK-7 to MK-10) found in fermented foods. Therefore, it is advisable to consume a diverse range of vitamin K2 sources to obtain maximum benefits.
Vitamin K2 supplements:
Although it is recommended to obtain vitamin K2 of dietary sources, some people may have limited access to certain foods or suffer specific dietary restrictions. In such cases, vitamin K2 supplements can be a viable option to guarantee an adequate intake of this crucial nutrient. However, it is advisable to consult with a healthcare professional before starting any supplementation regime, since it can provide personalized recommendations based on individual needs and health conditions.
| Food | Vitamin K2 contained (per 100 g) |
|---|---|
| Liver (beey) | 57. 0 μg |
| Natto | 1102. 0 μg |
| Hard cheese (Gouda) | 76. 3 μg |
| Oca liver pate | 369. 0 μg |
The Importance of Vitamin K2
1. Bone health: vitamin K2 is essential to keep healthy bones and prevent conditions such as osteoporosis. It acts by activating a protein called osteocalcina, which helps to unite calcium and other minerals to the bone matrix. This process favors the mineralization and resistance of the bones, reducing the risk of fractures and improving general bone density.
2. Heart Health: Studies have shown that adequate levels of vitamin K2 can significantly reduce the risk of cardiovascular diseases. It helps prevent calcium accumulation in arteries, which can cause arterial rigidity and increase the possibilities of suffering myocardial infarctions and strokes. When activating another protein called the protein GLA of the matrix (MGP), vitamin K2 guarantees the correct use of calcium, avoiding its deposit on arterial walls.
Natural Sources of Vitamin K2
Animal-Based Sources of Vitamin K2
Foods of animal origin are among the richest sources of natural vitamin K2. In particular, fermented animal products offer an excellent dietary source of this nutrient. One of the best known sources is Natto, a traditional Japanese dish made with fermented soybeans. The nature contains a significant amount of vitamin K2, specifically the Menaquinone-7 form (MK-7), which has been shown to have a better absorption and a longer half-life in the organism.
Important note: The nature can have a characteristic smell and flavor that everyone does not like. However, incorporating it into your diet can provide a substantial amount of vitamin K2.
In addition to the natto, it is known that other fermented animal products, such as cured cheeses, in particular the Gouda and Brie, are rich in vitamin K2. These cheeses undergo a natural fermentation process that increases their vitamin K2 content. The meat of animals fed with grass, the liver, egg yolks and poultry are other sources of animal origin that contain vitamin K2 in variable amounts.
Plant-Based Sources of Vitamin K2
Although the main vegetable source of vitamin K1 is green leafy vegetables, some fermented plant foods also provide vitamin K2. For example, it is known that fermented soy products such as miso and Tempeh contain small amounts of vitamin K2. These traditional Asian foods can be incorporated into a balanced diet to increase the intake of this vital nutrient.
| Food | Vitamin K2 contained (per 100 g) |
|---|---|
| Natto | 1103 mcg |
| Gouda cheese | 75. 5 mcg |
| Brie cheese | 50. 1 mcg |
| Beef fed with grass | 8. 6 mcg |
| Miso | 5. 3 mcg |
| Tempeh | 0. 8 mcg |
It is important to keep in mind that vitamin K2 content in these food sources can vary depending on factors such as fermentation process, animal diet and cooking methods. Incorporating a variety of natural sources of vitamin K2 to your diet can help you guarantee an adequate intake of this vital nutrient to maintain optimal health.
Dairy Products Rich in Vitamin K2
1. Soft cheeses: Soft cheeses, such as brie, camembert and gouda, are rich in vitamin K2. These creamy delights not only add flavor to dishes, but also provide a good dose of this essential nutrient. Including soft cheeses in your diet can help you meet your vitamin K2 needs.
- Brie: Brie is a popular French cheese known for its soft, creamy texture. It is a great source of vitamin K2 and can be enjoyed alone or added to sandwiches and recipes.
- Camembert: Camembert is another delicious soft cheese rich in vitamin K2. Its creamy and slightly earthy flavor makes it a favorite of cheese lovers.
- Gouda: Gouda cheese, originally from the Netherlands, is both tasty and nutritious. It contains a good amount of vitamin K2 and can be enjoyed as a snack or melted into various dishes.
I knew it? Soft cheeses are also a good source of calcium, another essential nutrient for bone health. Incorporating them into your diet can have a double benefit for your bones.
2. Hard Cheeses: Hard cheeses, such as cheddar, parmesan, and Swiss, are another group of dairy products rich in vitamin K2. These cheeses are usually cured, which contributes to their higher vitamin K2 content.
- Cheddar: Cheddar cheese is a popular choice for sandwiches, burgers, and macaroni and cheese. Not only is it delicious, but it also provides a good amount of vitamin K2.
- Parmesan: Parmesan cheese, known for its strong, tangy flavor, is a staple in Italian cuisine. It is a great source of vitamin K2 and can be grated over pasta dishes or used as a salad dressing.
- Swiss: Swiss cheese is famous for its characteristic holes. Not only is it visually appealing, but it also contains vitamin K2. This cheese can be enjoyed in sandwiches, melted on hamburgers or added to fondue.
| Dairy product | Vitamin K2 (mcg) |
|---|---|
| Brie | 0. 75 |
| Camembert | 0. 49 |
| Gouda | 0. 75 |
| Cheddar | 0. 82 |
| Parmesan | 0. 89 |
| Swiss | 0. 55 |
Vitamin K2 in Fermented Foods
Fermented foods have been consumed for centuries for their numerous health benefits. They undergo a natural fermentation process that involves the breakdown of carbohydrates and proteins by microorganisms such as bacteria and yeast. This process not only enhances the flavor and texture of the food, but also increases its nutritional value. Fermented foods contain a significant amount of vitamin K2, making them an excellent addition to any diet seeking to optimize K2 intake.
Important information: fermented foods such as Natto, Chucrut and fermented soybeans such as Miso and Tempeh are excellent sources of vitamin K2. The Natto, a traditional Japanese dish made with fermented soy, stands out as the greatest natural source of this vitamin, specifically the MK-7 form, highly beneficial. Other fermented foods, such as chucrut, an acidic collar dish, and fermented soybeans, are also rich in vitamin K2, although to a lesser extent than the natto. Including these foods in your diet can help you guarantee an adequate vitamin K2 intake.
- Natto: Japanese dish made with fermented soybeans.
- Chucrut: fermented and acidic col that is usually used in various kitchens.
- Miso: Traditional Japanese seasoning made with fermented soybeans.
- Tempeh: Fermented soybean product originally from Indonesia, usually used as a substitute for meat.
| Fermented foods | Amount of vitamin K2 (MCG) per 100 g |
|---|---|
| Natto | 1103 |
| Sauerkraut | 98 |
| Miso | 31 |
| Tempeh | 7 |
Vegetarian Sources of Vitamin K2
While vitamin K1, present in green leafy vegetables, is more abundant in vegetarian diet, vitamin K2 comes mainly from food of animal origin. However, there are some vegetarian options that can help cover the daily needs of vitamin K2. These vegetable sources of vitamin K2 are especially beneficial for people who follow a vegetarian or vegan lifestyle, since they provide an alternative to food of animal origin.
List of Vegetarian Sources of Vitamin K2:
- Fermented foods: certain fermented soy products, such as the nature, the Tempeh and the miso, are excellent sources of vitamin K2. The nature, a traditional Japanese dish, is known for containing the largest amounts of vitamin K2 among all vegetarian foods.
- Fermented dairy alternatives: some no n-dairy fermented products, such as fermented soy milk or coconut milk yogurt, can also provide vitamin K2. It is important to check the labels to ensure that they contain live bacterial crops, responsible for the fermentation and production process of vitamin K2.
- Vegetable oils: Some vegetable oils, including natto oil and soybean oil, contain small amounts of vitamin K2. Incorporating these oils into the diet, either for cooking or as salad dressings, can contribute to the total vitamin K2 intake.
Incorporating these vegetarian sources of vitamin K2 into the diet can help people meet their daily nutritional needs while adhering to a vegetarian or vegan lifestyle. However, it is important to note that the absorption of vitamin K2 from plant sources may vary and may not be as efficient as from animal foods. Therefore, people following a vegetarian diet should consult a healthcare professional to ensure they are meeting their vitamin K2 needs through appropriate food choices and possibly supplements.
Supplementation for Vitamin K2 Deficiency
When it comes to addressing vitamin K2 deficiency, supplementation may be a valuable option. Supplementation involves taking specific forms of vitamin K2 in the form of capsules, tablets or liquid solutions to meet the body’s needs. These supplements are designed to provide an adequate amount of vitamin K2 to compensate for any deficiencies and support optimal health. It is important to note that vitamin K2 supplementation should only be done under the supervision of a healthcare professional.
Important information:
- Vitamin K2 supplementation should be considered in case of deficiency, as it can help restore adequate levels of this essential nutrient.
- Consult a healthcare professional before starting any supplementation regimen to determine the appropriate dosage and duration.
- Vitamin K2 supplements are available in different forms, such as MK-4 and MK-7. Each form has its own absorption rate and benefits, so it is essential to choose the most suitable option based on individual needs.
