The highest levels of vitamin K2 are found in RacletteRaclette (/rəˈklɛt/, French: [ʁaklɛt]) is a Swiss dish, also popular in the other Alpine countries, based on heating cheese and scraping off the melted part, then typically served with boiled potatoes. Raclette cheese is historically a dish originating from the canton of Valais in Switzerland.https://en.wikipedia.org › wiki › Raclette
About 32 micrograms in Edam and aged Gouda. 12 micrograms in cheddar.
The findings showed that the total amount of K2 in cheese was between 3 and 802 ng/g. To that end, the researchers' recommendation for K2 is between 180-360mcg/day, which means one needs to eat at least 225/445g of French cheese a day (Münster) and at least two times more with cheese from Scandinavia.
Vitamin K2 forms can be found in animal foods such as meat, dairy, and eggs. It is especially high in food which comes from grass-fed animals. While soft cheese such as Camembert usually contains the most vitamin K2, hard cheese such as Parmesan also provide a good source.
Ironic that eggs were once demonized as one of the main foods to avoid in a 'heart healthy' diet, pasture raised eggs are a rich source of Vitamin K2 with around 32.1mcg per yolk, which of course contributes to heart health via calcium modulation mechanisms.
Popular fat-free greek yogurts have virtually zero Vitamin K2 while full fat greek yogurts have a fair amount of K2. But not all fatty foods are rich in K2.
Scientifically reviewed by Dr. Gary Gonzalez, MD, in May 2022. Written by: Jennifer Ming. In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.
Vitamin K2 is only found in animal foods and certain fermented dishes. Small amounts are also produced by your gut bacteria ( 10 ). Natto, a Japanese dish made from fermented soybeans, is one of the best sources of vitamin K2. Other good sources include meat, liver, and cheese ( 11 ).
A 2-ounce portion of Cheddar cheese from grain-fed cows typically contains 6 ug of K2. The same portion of a minimally fermented cheese such as Brie from grass-fed cows typically contains 31 ug K2, while a grass-fed cheese that has been subjected to longer fermentation such as Gouda typically contains 44 ug!
Chickpeas are one of the cleanest sources of vitamin K2, an overlooked nutrient that is essential to our bones. Vitamin K2 pairs with vitamin D and the calcium in your diet to nurture strong bones.
No. Vitamin K2 is produced by bacteria in the intestinal tract and found in fermented foods and in animal products.
Just a tablespoon of butter has 2.1 micrograms of vitamin K2. However, that same tablespoon contains about 100 calories and 11 grams of fat, so make sure to keep your servings small to avoid potential health risks and unwanted weight gain.
Vitamin K is stable at room temperature. It doesn't need to be refrigerated. It isn't destroyed by cooking.
Other hard cheeses like Jarlsberg, Edam and Emmental also contain Vitamin K2 and eating as few as two slices of hard cheeses a day can lower your overall risk of cancer, including lung cancer and prostate cancer. These include cottage cheese, ricotta, feta, cream cheese, mascarpone and mozzarella.
With 22 percent of your daily vitamin K in every cup of cucumbers, eating more cukes is a good way to help maintain bone mineral density. Vitamin K (in the form of K2) is a fat-soluble vitamin that works with other essential nutrients like calcium and magnesium to preserve strong bones.
Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. So, drizzle some olive oil or add diced avocado to your favorite leafy green salad!
Animal Foods with Vitamin K2
Chicken, beef, pork, goose and duck, offer MK-4, a type of menaquinone, while beef liver also supplies MK-7, another type of K2. Menaquinones appear in trout, herring and eel, and to a lesser extent in salmon and shrimp.
Since vitamin K is responsible for blood clotting, a vitamin K2 deficiency manifests itself in very heavy bleeding in injuries. Vitamin K2 deficiency is also noticeable through nosebleeds, bleeding of the mucous membranes and bruises. In the case of a vitamin K2 deficiency, bruises can be caused by a slight pressure.
One Japanese study found that a daily intake of low-dose vitamin K2 significantly improved vertebral BMD in postmenopausal women with osteoporosis, but there were no significant changes in BMD among postmenopausal women without osteoporosis.