Vitamin K is an important, fat-soluble nutrient that our body needs to perform functions such as healthy blood circulation.
It comes in two forms:
Vitamin K1, (phylloquinone) found in leafy vegetables, legumes, and other vegetable oils
Vitamin K2, (menaquinone) found in milk, boiled foods, and animal products
You can also get vitamin K supplements, but clinical trials show that the vitamin K we eat in our diet works better for our bodies. Our bodies make some vitamin K in the colon, and most people get everything they need from their diet.
Why You Need Vitamin K2
Both vitamins K1 and K2 ensure a healthy blood clot, prevent excessive bleeding and damage when the blood vessels are damaged. But recent research suggests that they play various roles in other aspects of our health, and vitamin K2 adds independent health benefits with K1.
However, there is still no recommended induction directly on vitamin K2. You should get between 90 and 120 micrograms of vitamin K – but this requirement is based on the vitamin K1 needed to prevent bleeding.
Scientists studying the effects of vitamin K2 suggest that its benefits come with a daily diet of between 10 and 45 micrograms. But in a normal diet, about 90% of the vitamin K used is K1.
Vitamin K depletes calcium in our bodies, and this effect helps prevent heavy amounts of calcium (calcium and fat) from building up in the arteries. Smooth and flexible blood vessels ensure a healthy circulation, reducing the risk of dangerous blood clots and heart disease.
This effect can only occur with vitamin K2, however. Studies show that a person’s risk of dying from heart disease decreases by 9% in all 10 micrograms consumed per day, but he was not found to be in contact with the K1 diet.
The bones are strong
Our bodies need calcium to build and maintain bone mass. When it breaks down calcium in our bodies, vitamin K2 makes a protein that helps minerals bind to our bones to do their job.
While research is ongoing, studies show that high K2 diets improve bone strength and reduce the risk of fractures.
Researchers have discovered that vitamin K2 can reduce or stop cancer cell function.
Some studies suggest that this may improve survival rates and reduce cancer recurrence. However, these studies only focus on certain cancers, such as liver and prostate, and more research is needed.
Foods With Vitamin k2
Vitamin K is in many foods, but on average, most of the food we eat is the K1 form found in plants. These foods containing eight vitamin K2 can help you achieve a better balance in your diet.
Natto is a Japanese dish made from boiled beans. It is high in nutrients that promote good intestinal health and is a very rich source of vitamin K2 available. The 100-gram diet contains 108 micrograms of vitamin K2, more than double the recommended diet.
Although many sources of vitamin K2 are derived from animals, eel provides other seafood. There are 63 micrograms per 100-gram serving eel, which meets your recommended daily rate.
Cheese is one of the best sources of vitamin K2 and nutrients such as calcium, vitamin A, and protein. However, they are also high in saturated fats and calories, so you should balance your portions. Vitamin K2 content varies from cheese and grows with age in all varieties.
Beef liver is one of the most nutritious meat products you can eat, which contains all your daily requirements of nutrients such as vitamin A, riboflavin, folate, and copper. The 100-gram diet also contains more than 11 micrograms of vitamin K2, making it an excellent source of vitamin-based meat.
If you are not a liver-like follower, turn chicken into your vitamin K2. At 10 micrograms per 100-gram, chicken has five to ten times the vitamin K2 content of beef or pork.
Just one tablespoon of butter contains 2.1 micrograms of vitamin K2. However, that same spoon contains about 100 calories and 11 grams of fat, so be sure to keep your servings small to avoid potential health risks and unwanted weight gain.
Sauerkraut is a boiled cabbage with a distinct sour taste. As with natto, this fermentation process offers many health benefits, such as promoting good intestinal health and boosting the immune system. At 2.75 micrograms per half cup, sauerkraut is also a good source of vitamin K2.
The egg yolk can contain between 67 and 192 micrograms of vitamin K2. This amount depends on the hen’s diet. Most chicken feed today is fortified with vitamin K, and this content is passed on to the egg. But chickens that feed on corn or soy-based diets are at risk of vitamin K deficiency.
What vegetables are high in Vitamin K2?
Naturally, vitamin K exists in two bioactive forms mainly phylloquinone (vitamin K1) and menaquinones (vitamin K2). Phylloquinone is mostly found in green leafy vegetables such as kale, spinach, broccoli, and vegetable oils.
Can you get enough vitamin K2 from food?
The ideal way to obtain dietary vitamin K2 is to eat meat, especially organ meat (mainly liver), chicken, beef, bacon, and ham, according to data published in the January 2006 issue of the Journal of Agricultural and Food Chemistry.
How can I get Vitamin K2 naturally?
You can get vitamin K2 from high-fat dairy products, egg yolk, liver, and fermented foods, such as sauerkraut.
Is Vitamin K2 safe to take daily?
When taken by mouth: The two forms of vitamin K (vitamin K1 and vitamin K2) are LIKELY SAFE for most people when taken appropriately. Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years.