Vitamin K2, a subtype of vitamin K also known as menaquinone, plays a vital role in various bodily functions, particularly bone health and cardiovascular wellness. Unlike vitamin K1 (phylloquinone), primarily found in leafy green vegetables, vitamin K2 is predominantly sourced from animal products and fermented foods. Understanding which foods are rich in vitamin K2 is crucial for optimizing your dietary intake and reaping its health benefits.
Vitamin K2 is not a single compound but a group of menaquinones, identified as MK-4 through MK-13. These subtypes differ in their isoprenyl side chains and exhibit varying levels of bioavailability and biological activity. Among these, MK-4, MK-7, and MK-9 are the most researched and recognized for their health impacts. While vitamin K1 is abundant in plant-based diets, obtaining sufficient vitamin K2 often requires incorporating specific animal or fermented foods.
One of the most potent sources of vitamin K2, especially menaquinone-7 (MK-7), is natto. This traditional Japanese dish made from fermented soybeans boasts exceptionally high levels of vitamin K2.
Fermentation is key to the high vitamin K2 content in natto, as it’s produced by bacteria during the fermentation process. This makes natto a standout food for individuals looking to significantly boost their vitamin K2 intake.
Beyond natto, various cheeses, particularly hard and aged varieties, contribute to dietary vitamin K2. Menaquinone-4 (MK-4) is the predominant form found in cheese and other animal-derived foods.
The vitamin K2 content in cheese can vary based on the type of cheese and the fermentation process involved in its production. Cheeses like cheddar, Gouda, and Swiss are known to contain appreciable amounts of MK-4.
Animal products, in general, provide dietary vitamin K2. Foods such as meat, poultry, and eggs contain menaquinones, primarily MK-4. The vitamin K2 in these foods is often found in the fat content, highlighting the importance of including healthy fats in your diet for vitamin K2 absorption. Chicken, especially dark meat, and pork products can offer moderate amounts of MK-4.
While not as concentrated as natto or cheese, other fermented foods can contribute to your vitamin K2 intake. Sauerkraut, kimchi, and other fermented vegetables contain menaquinones produced by bacteria during fermentation. The specific types and amounts of vitamin K2 in these foods can vary based on the fermentation cultures and conditions.
Interestingly, our bodies also have the capacity to produce vitamin K2, specifically MK-4, through the conversion of vitamin K1. Additionally, bacteria in the human gut synthesize menaquinones, particularly the long-chain menaquinones. While the extent to which gut-produced vitamin K2 contributes to overall vitamin K status is still being researched, it’s believed to play a role in meeting the body’s vitamin K needs.
Ensuring adequate vitamin K2 intake is essential for several health reasons. Vitamin K2 is well-known for its role in bone health, where it activates proteins like osteocalcin, which is crucial for bone mineralization and calcium regulation. This function contributes to maintaining bone density and reducing the risk of osteoporosis.
Furthermore, vitamin K2 is increasingly recognized for its benefits in cardiovascular health. It activates matrix Gla-protein (MGP), which inhibits calcium deposition in arteries, potentially preventing arterial calcification and reducing the risk of heart disease. Research suggests that sufficient vitamin K2 intake may contribute to better cardiovascular outcomes.
In conclusion, to answer “What Food Has Vitamin K2?”, the primary dietary sources are natto, cheese, and other animal products, along with fermented foods. Incorporating these foods into your diet can help ensure adequate vitamin K2 intake, supporting both bone and cardiovascular health. While vitamin K1 is readily available in plant-based diets, focusing on these specific food groups is key to optimizing your vitamin K2 levels and maximizing its health benefits.
