Vitamin K2, also known as menaquinone, is an essential vitamin found naturally in many foods. It is mostly found in animal-based products and fermented foods and is also produced by gut bacteria. You may be familiar with several vitamins and their benefits. But did you know about vitamin K2 foods and their benefits? No need to worry—you’re at the right place. Here, we’ve listed the top 15 vitamin K2 foods and their benefits.
Also read: 20 Top Vitamin K Food Items & Their Benefits
Here is a table summarising the list of Vitamin K2-rich foods, along with their serving size and content.
| S.No. | Food | Serving Size | Vitamin K2 Content (per serving)* |
|---|---|---|---|
| 1. | Nattō | 3.5 ounce | 1103.4 micrograms |
| 2. | Gouda cheese | 100 gram | 65.6 micrograms |
| 3. | Blue cheese | 3.5 ounce | 440 micrograms |
| 4. | Egg yolk | 3.5 ounce | 15.5 micrograms |
| 5. | Beef Liver | 100 gram | 1.9 micrograms |
| 6. | Pork | 100 gram | 3.7 micrograms |
| 7. | Chicken liver | 3.5 ounce | 14.1 micrograms |
| 8. | Eel | 100 gram | 1.7 micrograms |
| 9. | Butter | 3.5 ounce | 15 micrograms |
| 10. | Sauerkraut | half-cup | 2.75 micrograms |
| 11. | Cheddar cheese | 3.5 ounce | 10.2 micrograms |
| 12. | Goose liver pate | 3.5 ounce | 369 micrograms |
| 13. | Hard cheeses | 3.5 ounce | 76.3 micrograms |
| 14. | Goose leg | 3.5 ounce | 31 micrograms |
| 15. | Soft cheeses | 3.5 ounce | 56.5 micrograms |
Also read: List Of Top 15 Vitamin B7 Foods: The Ultimate Guide
Did you know about the most popular traditional Japanese dish? It is made from fermented soybeans and is loaded with vitamin K2. It is one of the most impressive traditional dishes, with up to 1100 mcg per 100g. Moreover, including this amazing dish in your diet can significantly boost your Vitamin K2 intake.
Goose liver, also known as foie gras, is another excellent source of Vitamin K2, providing approximately 369 mcg per 100g. Additionally, Vitamin K2 consumption in moderation can contribute to overall health and well-being.
Hard cheeses with 76–103 mcg of vitamin K2 per 100g include Gouda, Edam, and Swiss cheese. You can raise your levels of Vitamin K2 by eating these cheeses as a snack or by adding them to salads and sandwiches.
Vitamin K2 levels in soft cheeses, including Brie and Camembert, are modest, ranging from 28 to 56 mcg per 100g. Including these rich, creamy treats in your meals enhances their flavor and nutritious content.
In addition to being high in protein, egg yolks provide 15–32 mcg of vitamin K2 per 100g. You can increase your daily dose of Vitamin K2 by having eggs for breakfast or utilizing them in cooking.
One common ingredient in many kitchens is butter, which has about 2.1 mcg of vitamin K2 per 100g. Adding butter to food or spreading it on toast is an easy method to incorporate a small amount of vitamin K2 into your diet.
Another good source of vitamin K2 is chicken liver, which has about 14 mcg per 100g. You can get vitamin K2 and other vital minerals like iron and vitamin A by include chicken liver in your diet.
This is one of the common cured meat, which has about 28 micrograms of vitamin K2 per 100 grams. You can increase your intake of vitamin K2 by occasionally consuming salami on sandwiches or charcuterie boards.
Here’s a table summarising the recommended daily intake of vitamin K2, including adults, children under 12, and individuals with specific medical conditions.
| Age Group | Recommended Daily Intake of Vitamin K2 (mcg) |
|---|---|
| Adults | 100 – 300 |
| Children (<12 years) | 45 |
| Individuals with specific medical conditions | As recommended by their doctor |
Also read: 15 Top Vitamin E Food Sources For Healthier You
Vitamin K2 is lesser known, but it has an abundance of benefits, including improving bone and heart health. Let’s explore these benefits in depth.
Good for Bone Health: Vitamin K2 plays a vital role in bone metabolism by facilitating the activation of osteocalcin, a protein essential for bone mineralization. Osteocalcin binds calcium ions to the bone matrix, aiding in bone formation and maintenance. In addition, Vitamin K2 foods may reduce the chances of fractures. By promoting proper calcium utilization, vitamin K2 helps maintain bone density, strength, and integrity, reducing the risk of osteoporosis, particularly in ageing populations.
Improves Heart Health: Vitamin K2 is crucial for cardiovascular health due to its involvement in regulating calcium distribution within the body. It activates matrix Gla-protein, which inhibits the deposition of calcium in arterial walls. By preventing arterial calcification, vitamin K2 helps maintain arterial elasticity and integrity, reducing the risk of heart-related disorders and stroke. Studies suggest that adequate vitamin K2 intake may lower the risk of coronary artery disease and improve overall cardiovascular health.
Aids in Blood Clotting: One key benefit of Vitamin K2 is that it aids in blood clotting. Hence, it reduces the chances of brain stroke and heart attacks. In addition, it keeps your blood just right—not too thick or not too thin. Moreover, it can clot your blood and keep you from bleeding out after an injury.
Reduces the Risk of Cancer: Some studies have proven that vitamin K2 has abilities to protect against cancer. Another study suggested that vitamin K2 inhibits the growth of liver cancer cells.
Also read: Top 15 List Of Vitamin B3 Foods You Must Know
There are plenty of vitamin K2 food sources available. However, adequate vitamin K2 intake is essential for maintaining proper body functions, including optimal bone health, reducing the risk of cancer and supporting proper blood clotting. In addition, incorporating Vitamin K2-rich foods into your diet can promote overall health and well-being. Keep in mind that you should enjoy all kinds of foods but in moderation to reap maximum benefits.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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