Introduction
Vitamin K2 is an essential nutrient that plays a crucial role in maintaining bone health and preventing heart disease. Unlike vitamin K1, which is abundant in leafy greens, vitamin K2 is found in a limited number of foods. In this article, we will explore the best dietary sources of vitamin K2.
What is Vitamin K2?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin. It is produced by bacteria in the gut and is also found in certain foods. Vitamin K2 has several subtypes, the most common of which are MK-4 and MK-7. Both of these subtypes are vital for bone and heart health.
The Best Dietary Sources of Vitamin K2
The following are the top dietary sources of vitamin K2:
1. Fermented Foods
Fermented foods, such as natto, sauerkraut, and kimchi, are excellent sources of vitamin K2. Natto, a traditional Japanese dish made from fermented soybeans, is particularly high in vitamin K2. One serving of natto contains about 1,000 micrograms of vitamin K2.
2. Animal Products
Animal products, such as meat, eggs, and dairy, are also good sources of vitamin K2. Grass-fed meat and dairy products are higher in vitamin K2 than their conventional counterparts. For example, one ounce of grass-fed beef liver contains about 30 micrograms of vitamin K2.
3. Cheese
Cheese, particularly hard and soft cheeses, is a good source of vitamin K2. Gouda, brie, and cheddar are among the cheeses with the highest vitamin K2 content. One ounce of gouda cheese contains about 75 micrograms of vitamin K2.
4. Egg Yolks
Egg yolks are another good source of vitamin K2. One large egg yolk contains about 6 micrograms of vitamin K2. However, it is essential to note that most of the vitamin K2 is found in the egg yolk, so consuming only egg whites will not provide vitamin K2.
Conclusion
Vitamin K2 is a vital nutrient that is essential for maintaining bone and heart health. While it is not as abundant in foods as vitamin K1, it is still possible to obtain adequate amounts of vitamin K2 through a varied diet that includes fermented foods, animal products, cheese, and egg yolks. By incorporating these foods into your diet, you can ensure that you are getting enough vitamin K2 to support your overall health and well-being.