Vitamin K2 Food List | Vitamin k2 Rich Foods | Vitamin K2 | Vitamin K | Vitamin k2 Food Sources | Vitamin k2 foods | osteoporosis
Vitamin K2 is claimed to have an essential role in bone metabolism, and studies are suggesting that it can help prevent osteoporosis, fractures and may also improve dental health.
We have already made a detailed video on vitamin K2 and its health benefits. …
Vitamin K is fat-soluble, which means low fat and lean animal products don’t contain much of it. There are many types of vitamin k2. But the most important 2types are MK-4 and MK-7
Foods high in vitamin k2 MK-4 type of vitamin k2 are:
-fatty meat like pork and beef
-animal fat like lard and tallow
-organ meats like beef, duck, and chicken liver
-dairy products from grass-fed cows
-Poultry
-egg yolk
Goose liver:
100 grams of goose liver pate has 369 microgram or 308% of the DV of vitamin K2.
Beef liver:
It offers 106 microgram, or 88% of your DV in K2 per 100 grams.
Chicken:
It has Per 100-gram serving contains 10 micrograms of vitamin k2
Eel:
It has 63 micrograms in a 100-gram serving of eel, meeting your recommended level for the day.
Cheese:
Cheeses are one of the best sources of vitamin K2 along with nutrients like calcium, vitamin A, and protein.
Vitamin K2 content varies based on the cheese, and it increases with age across all types.
Common cheeses with the highest amount of vitamin K2 per 50-gram serving include:
Munster
Camembert
Edam and aged Gouda
Cheddar
Vitamin K2 MK-7 is found most abundantly in fermented plant foods like the Japanese natto, sauerkraut and other fermented legumes.
Natto provides 150 microgram per 1 tablespoon, which is 200% your Recommended Daily Value
With 2.75 micrograms per half-cup, sauerkraut is also a great source of vitamin K2.
Vitamin k2 MK-7 works very differently in your body, with the majority going to your bones and liver.
MK-7 produces the hormone osteocalcin in the bones, which helps in regulating:
-bone health
-increasing testosterone
-improving cognitive function
-athletic performance and
-Maintaining healthy insulin and glucose levels
Some scientists are convinced that people at risk of heart disease should regularly use vitamin K2 supplements. Others point out that more studies are needed before any solid recommendations can be made. Until now there are no standard guidelines for vitamin k2 consumption.
Some foods are not advisable if you have heart related issues and other medical conditions. So, consult your doctor decide and then your diet accordingly.
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Vitamin k2 is claimed to have an essential role in bone metabolism and studies are suggesting that it can help prevent osteoporosis fractures and may also improve dental health let’s see what are the best sources of vitamin k2 we have already made a detailed video on vitamin k2 and its health benefits
Vitamin k is fat soluble which means low fat and lean animal products don’t contain much of it there are many types of vitamin k2 but the most important two types are mk4 and mk7 foods high in mk4 type of vitamin k2 are fatty meat like pork and beef
Animal fat like lard and tallow organ meats like beef duck and chicken liver dairy products from grass-fed cows poultry and egg yolk now first let’s talk about goose liver 100 grams of goose liver patty has 369 micrograms or 308 percent of your daily value of vitamin k2
Goose liver also provides 584 percent of your daily value in vitamin a which is one of the key nutrients activated by vitamin k2 next you can have beef liver beef liver is one of the most nutrient dense foods on earth it offers 106 microgram or 88 percent of
Your daily value in k2 per 100 grams like ghost liver beef liver is also incredibly good for you it boosts over 500 of your daily value in vitamin a and over 2400 of your b12 unlike ghost liver which can be pricey and difficult to come by you can get the
Benefits of grass-fed beef liver in the convenience of a whole foods supplement if you are not a fan of organ meats like liver then you can turn to chicken for your vitamin k2 per 100 gram serving of chicken contains 10 micrograms of vitamin k2 next is you can try eel
Though most vitamin k2 sources are animal based eel offers a c for alternative there are 63 micrograms in 100 gram serving of eel meeting your recommended level for the day cheese is one of the best sources of vitamin k2 along with the nutrients like calcium vitamin a and protein
However they are also high in saturated fats and calories so you should moderate your portions vitamin k2 contain varies based on cheese and it increases with age across all types common cheese with the highest amount of vitamin k2 per 50 gram serving include 50 micrograms in moonster 34 micrograms in camembert
About 32 micrograms and edam and aged gouda and 12 grams in cheddar vitamin k2 mk7 is found most abundantly in fermented plant foods like japanese natto these are nothing but fermented soya beans sauce rat and other fermented legumes natto is a potent source of k2 mk7 providing around 150 microgram per 1
Tablespoon which is 200 percent of your recommended daily value sock rat is a fermented cabbage with a distinctive sour flavor like natto this fermentation process offers many health benefits like promoting good gut health and boosting immunity with 2.75 micrograms per half cup sauerkraut is also a great source of vitamin k2
Mk7 works very differently in your body with the majority going to your bones and liver mk7 produces the hormone osteocalcin in the bones which helps in regulating bone health increasing testosterone improving cognitive function and athletic performance and maintaining healthy insulin and glucose levels some scientists are convinced that
People at risk of heart disease should regularly use vitamin k2 supplements others point out that more studies are needed before any solid recommendations can be made till now there is no standard guideline for vitamin k2 consumption however it’s clear that vitamin k plays an essential role in body function
To maintain good health make sure you get adequate amount of vitamin k1 and k2 through your diet you should remember that all the above mentioned food might not be suitable for you according to your current health conditions some foods are not advisable if you have heart related issues and other medical conditions
So consult your doctor and decide your diet accordingly alright that’s all for today hope you liked our video don’t forget to like share and subscribe to our channel thank you
