Vitamin K2 is one of the little-known vitamins that actually play a part in maintaining your bone health, so check out these vitamin K2 foods that are guaranteed to prevent bone-related health risks.
9 Vitamin K2 Foods to Boost Your Bone Health
What Is Vitamin K2?
It is just one of the two major forms of fat-soluble vitamins found in Vitamin K, also known as, “Koagulations vitamin.” The other being vitamin K1.
Vitamin K2, in particular, does a spectacular job in maintaining bone health. It activates the two proteins, osteocalcin and matrix GLA protein, in order to regulate the flow of calcium in one’s body.
Natto is a fermented soybean dish traditionally made in Japan. It is one of the richest sources of vitamin K2, containing 1100 mcg per serving.
In fact, a study shows that consuming natto can actually prevent bone loss.
Although, its pungent smell and sticky texture can be a turn-off to some. No need to worry because these are some creative ways to cook with natto:
- Natto fried rice
- Ground pork with natto
- Natto sushi
If natto is hard to come by, sauerkraut is a good alternative. Sauerkraut is fermented cabbage that contains 10 mcg of Vitamin K2.
Not only is it rich in Vitamin K2, but sauerkraut is also packed with probiotics which aid in digestion. Sauerkraut is a kind of vitamin K2 foods perfect for those with a picky palette and a sensitive stomach.
In order to get the most out of its health benefits, make sure to get sauerkraut in a jar rather than those typically found in cans. Canned food usually go through a process called pasteurization.
This process ends up stripping the vitamins off the sauerkraut. In order to ensure the best quality of sauerkraut, make sure that the ingredients do not contain sugar, vinegar, and sodium benzoate or sodium bisulfate.
That way, you can enjoy the benefits of vitamin K2 at their fullest.
Eating organ meat is one of the best ways to get your vitamin K2 dose. Liver, in particular, stands out with 369 mcg per serving.
Goose liver paté is the most nutritious out of the meat-based vitamin K2 foods But, it can be hard to come by.
Here are a few alternatives:
- Beef liver (263 mcg)
- Chicken liver (14 mcg)
- Cod liver oil (19 mcg)
Don’t throw the pizza out of your diet just yet. This may come as a surprise, but the fat-soluble vitamin K2 actually thrives in fatty cuts of meat.
Sausages and luncheon meat contain fair amounts of vitamin K2. Pepperoni, in particular, contains 41.7 mcg.
Here are other cuts of cured meat rich in vitamin K2:
- Pork sausage
5. Egg Yolk
Eggs are a staple in any home. The next time you go grocery shopping for eggs, you can take note of the fact that the yolk contains 32.1 mcg of vitamin K2.
While eggs, in general, are full of vitamins, the yolk contains three times the amount of vitamin K2 in egg whites.
A good indicator of vitamin K2 content is the color of the yolk. The deeper the yellow, the more K2 the yolk has. In fact, an orange yolk is best.
6. Grass-fed Butter
Butter is rich in the fat-soluble vitamin K2 but commercial butter actually strips most of the vitamin.
Grass-fed butter is a better, healthier alternative to maximize the benefits of the vitamin. The reason for this is because when cows graze on vitamin K1-rich grass, the bacteria in their digestive system converts the vitamin K1 into vitamin K2.
Ghee is a type of clarified butter native in India. It is packed with fat-soluble vitamins like Vitamin K2, Vitamin A, and Vitamin E.
More than strengthening your bones, the medium chain fatty acids found in ghee actually promote weight loss. While ghee can be hard to come by, these substitutes also have a fair amount of vitamin K2 which can be beneficial to your diet:
- Olive Oil
- Coconut Oil
- Canola Oil
- Sesame Oil
- Soybean Oil
- Sunflower Oil
Vitamin K2 foods are not limited to fermented products and meat. A study from Oxford found that Vitamin K2 can also be found in dairy products.
The reason for this is because of the microbial species used in the production of fermented dairy products. Vitamin K2 is synthetically made by injecting strains of bacteria in dairy, as seen in the process of fermentation.
The vitamin K2 dosage depends on the fat content of the dairy product. Full-fat dairy products like sour cream or cream cheese are especially rich in this vitamin.
Here are other cream products that contain a significant amount of vitamin K2:
- Heavy Cream
- Light Cream
- Greek Yogurt
Dairy is also loaded with protein and phosphorus which boosts your bone health. Contrary to popular belief, a study even claims that consuming high-fat dairy products is associated with less weight gain and a lower risk of developing diabetes.
A study shows that curds and cheeses contain the most amount of vitamin K2 in the Western diet. Hard cheeses contain more vitamin K2 than soft cheeses, Gouda being the richest out of the dairy-based vitamin K2 foods with 73 mcg per serving.
When it comes to vitamin K2 dosage, fermented cheese is the best source of vitamin K2, along with aged cheese and traditional curd cheeses.
Processed cheese which has not gone through fermentation contain significantly less amounts of vitamin K2.
Here a few of the cheeses with an appreciable amount of vitamin K2:
- Blue cheese
Don’t forget to download, save, or share this handy infographic for reference:
With hectic schedules and more to do in a day than you have time to get it done, it’s easy to overlook your diet. It counts to be mindful with what you eat to ensure that your body gets what it needs.
Proper portions and a balanced diet packed with nutrients are the keys to living a good life. With this grocery list of vitamin K2 foods, taking care of your bone health should be a breeze.
Do you have other food in mind to promote good health? Let us know in the comments section below!
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