Vitamin K2 Rich Foods: Boost Your Health with Nature’s Source

When it comes to maintaining strong and healthy bones, most people focus on getting enough calcium, vitamin D, and magnesium in their diet. But did you know that vitamin K2 is also essential for bone health? In this article, we will discuss which foods are rich in this important vitamin and how you can incorporate them into your diet.

What is Vitamin K2?

Vitamin K is a fat-soluble vitamin that is essential for blood clotting. But there are two types of vitamin K: K1, which is found in leafy green vegetables, and K2, which is produced in smaller amounts by bacteria in the gut and is mainly found in animal products and fermented foods. K2 is further divided into several subtypes, with MK-7 being the most important for health.

Benefits of Vitamin K2

Besides its role in blood clotting, vitamin K2 also has other health benefits:

• Keeps calcium in the bones and out of the arteries, protecting against osteoporosis and heart disease
• Improves insulin sensitivity, reducing the risk of diabetes
• Supports brain function and reduces the risk of dementia
• Regulates inflammation throughout the body

Vitamin K2 Rich Foods

Here are some of the best food sources of vitamin K2:

Food	Vitamin K2 content (mcg per 100 grams)
Natto (fermented soybeans)	1,000
Hard cheeses (e.g. Gouda, Edam, Cheddar)	50-80
Liver (e.g. beef, pork, chicken)	15-30
Egg yolks	32
Butter	15
Chicken breast	6
Ground beef	10
Sauerkraut	4
Kefir	5

Other Vitamin K Rich Foods

Besides vitamin K2, there are also other foods that are high in vitamin K1:

• Kale (547 mcg per cup)
• Spinach (360 mcg per cup)
• Broccoli (220 mcg per cup)
• Brussels sprouts (218 mcg per cup)
• Collard greens (440 mcg per cup)
• Blueberries (29 mcg per cup)
• Avocado (21 mcg per half)
• Prunes (26 mcg per prune)
• Cantaloupe (4 mcg per cup)
• Blackberries (28 mcg per cup)

Frequently Asked Questions For Vitamin K2 Rich Foods: Boost Your Health With Nature’s Source

What Food Has The Most Vitamin K2?

Natto, cheese, beef liver, chicken, and egg yolks are the primary foods that contain a high amount of Vitamin K2. Dairy products especially hard cheeses have a substantial amount of Vitamin K2. Liver and other organ meats, beef, pork, chicken, sauerkraut, and fermented soy are other excellent sources of Vitamin K2.

Adding some fats like olive oil or diced avocado to the salad can improve Vitamin K absorption.

How Do I Get K2 In My Diet?

Some Vitamin K rich foods that can help you get K2 in your diet include natto, cheese, beef liver, chicken, butter, sauerkraut, and egg yolk. Other sources include leafy greens, nuts, and fruits. It’s best to eat Vitamin K foods with some fat to boost absorption, such as drizzling olive oil or adding diced avocado to your salad.

What Are The Symptoms Of Low Vitamin K2?

Symptoms of low vitamin K2 can include weak bones or teeth and frequent illnesses. Some foods rich in vitamin K2 include Natto, fermented soy, sauerkraut, hard cheeses, liver, beef, pork, egg yolks, and chicken. Eating vitamin K rich foods with some fat helps improve absorption.

What Helps Vitamin K2 Absorption?

Foods high in vitamin K2 for better absorption include dairy products such as cheese, chicken, egg yolks, beef liver, sauerkraut, and Natto. It is best to eat vitamin K foods with some fat like olive oil or diced avocado to improve absorption, making the vitamin K-rich foods more beneficial.

Conclusion

While vitamin K2 may not be as well-known as other vitamins, its importance for bone, heart, and brain health should not be overlooked. By incorporating vitamin K2-rich foods into your diet, such as natto, liver, egg yolks, and hard cheeses, you can give your body the nutrients it needs to stay strong and healthy.