Do you know that weak bones, tooth cavities, kidney stones, and plaque buildup in your arteries all have something in common? They are all caused by calcium being deposited in the wrong places in your body. This happens because your body is deficient in Vitamin k2.
In today’s video, we’ll be going over the top 9 vitamin k2 foods you can eat to boost your levels of this important vitamin.
When your body gets enough vitamin k2, calcium is kept out of your kidneys (where it would cause kidney stones), and blood vessels (where it would cause heart disease), and correctly sent to your bones to make them strong, and your teeth to make them resistant to cavities.
Make sure you watch till Number 1, as it’s better to get vitamin k2 from food sources.
So if you’re ready, let’s get into it.
As always, this video is educational and does not construe medical advice, we are not doctors.
First, there are a couple of things about Vitamin k1 and k2 you should know. If you just want the vitamin k2 foods, skip ahead.
Vitamin k1, which is called phylloquinone, is mostly found in leafy green vegetables. Vitamin k1 is required by your liver to manufacture blood-clotting proteins.
Vitamin k2, which is called menaquinone, is found in meat, egg yolks, dairy products and fermented vegetables.
However, it’s important to know that dairy cattle that are fed grains or soy have almost no vitamin k2. This is because normally, dairy cattle should be getting vitamin k1 from the grass they eat, which would then be converted to vitamin k2.
For the same reason, egg yolk from grain-fed hens have two times less vitamin k2 than those from pasture-raised hens.
While animals can convert vitamin k1 to vitamin k2, the human body has very little ability to make this conversion efficiently.
That is why you need to make a conscious effort to eat foods rich in vitamin k2. Many studies have found that a deficiency in vitamin k2 can increase your risk of osteoporosis and calcification of the arteries.
Now, onto our Number 9. Natto.
You might not have heard of this Japanese food before, but did you know that one of the best sources for vitamin K2 is Natto? This is because it contains a lot of a certain type of vitamin K2 called MK-7.
What makes MK-7 so special is that it has a very long half-life in the body compared to other forms of vitamin K2, which quickly disappear from circulation.
As a result, MK‑7 reaches bones and vessel walls more easily, resulting in more effective activation of the hormone osteocalcin and the protein MGP, which are responsible for moving calcium into your bones and teeth.
Depending on how it’s prepared, natto can contain anywhere from 81 to 881 micrograms of MK-7 per serving of 100 grams.
Next, Number 8 is a Korean food. Cheonggukjang.
Cheonggukjang is a popular ingredient used in Korea to make flavorful stew. This thick paste is made from fermented soybeans and is an excellent source of vitamin K2.
Similar to natto, cheonggukjang is also naturally rich in MK-7, which is the most bioavailable form of vitamin k2.
Researchers have found cheonggukjang can contain anywhere from 112 to 3438 micrograms of MK-7 per serving of 100 grams.
Moving on to Number 7. Goose Liver.
Organ meats like the liver are extremely nutrient-dense. That is because in vertebrates, the liver acts as a storage facility for fat-soluble nutrients. In addition to storing vast amounts of vitamin k2, the liver also contains vitamin A, D, and E.
That’s why foods like foie gras, which is made from the liver of a duck or goose, have high amounts of vitamin k2. Goose liver contains approximately 369 micrograms of MK-4 per serving of 100 grams.
For those who don’t know, MK-4 is the most bioavailable form of vitamin K2 found in animal foods. While MK-4 may be less effective than MK-7 at reaching the liver and bones due to its short lifespan, it does a good job at preventing calcium deposits in soft tissues.
Moving on to a favorite comfort food, Number 6. Cheese.
Who doesn’t like cheese – unless you’re lactose intolerant. In general, hard cheeses are richer in vitamin k2 than soft cheeses. However, the actual amounts can vary substantially and are dependent on the type of cheese, the time of ripening, the fat content and the geographic area where the cheeses are produced.
But one type of cheese stands out from the rest. Although not as popular, blue cheese has on average 70 micrograms of vitamin K2 per serving of 100 grams. In addition, blue cheese also contains 22.3 micrograms of MK-7 per serving of 100 grams. This is because blue cheeses undergo complex fermentation and maturation processes similar to foods like natto.
Number 5 on our list is a seafood. Eel.
Although the majority of vitamin K2 sources are animal-based, eel offers a seafood alternative. Among the fish tested in one study, researchers found eel to have the highest concentration of vitamin K2. Just eating a 100-gram serving of eel contains around 63 micrograms of vitamin K2.
Number 4 is a breakfast favorite. Eggs.
Although in much smaller amounts, eggs also contain vitamin k2 with the majority of MK-4 being found in the egg yolk.
On average, two eggs provide 8 micrograms of MK-4. This may not seem like a lot, but many people consume three to four eggs in an omelet or scramble, which makes them an ideal source for of vitamin k2.
And as mentioned previously, the amount of K2 present will differ from egg to egg. To get the most out of your eggs, try to get fresh eggs from pasture-raised chickens.
Moving on to Number 3. Dark Meat.
This may come as a surprise to you, but dark meat such as goose leg or chicken thigh have decent amounts of vitamin K2.
Goose leg provides 31 micrograms of MK-4 per serving of 100 grams. On the other hand, chicken thighs have been found to contain as much as 60 micrograms of MK-4 per serving of 100 grams.
Number 2 is another fermented food. Sauerkraut.
Sauerkraut’s origins can be traced back to Eastern Europe. It has a long history of saving lives by providing important nutrients during harsh winters and long journeys.
Made by fermenting finely cut cabbage, sauerkraut has been found to offer many health benefits, like promoting good gut bacteria and boosting immunity.
A half a cup of sauerkraut contains around 2.75 micrograms of vitamin K2, in addition to being an excellent source of vitamin C.
And finally our Number 1. Grass-fed Butter.
In addition to boasting a healthier nutrient profile, grass-fed butter contains about 15 micrograms of vitamin k2 per serving of 100 grams. But that’s not all, grass-fed butter is also rich in butyrate, which is a short-chain fatty acid that is both super-easy to absorb and fast to use. Many studies have found that butyrate may help lower inflammation, heal a leaky gut, and even improve heart health.
There you have it! The top 9 foods containing vitamin k2 you can add to your diet today.
Lastly, let’s summarize the 6 health benefits of vitamin k2:
- It helps stabilize your blood sugar and keep you sensitive to insulin.
- It promotes sexual health by increasing testosterone in men, and decreasing high levels of male hormones in women with Polycystic Ovary Syndrome (PCOS).
- It protects against cancer by suppressing the genes that make cells cancerous.
- It improves exercise performance by improving energy utilization.
- It prevents atherosclerosis and kidney stones.
- It lowers the risk of bone fractures and teeth cavities.
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And now, over to you: Which of these vitamin k2 foods will you add to your diet?
Leave your comments below. We’d love to hear from you.
To read the full guide and the study references, click the link below.
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