Vitamin K2, a crucial nutrient for bone and cardiovascular health, can be found in a variety of foods. This vitamin comes in several forms, with the most prominent being MK-4 and MK-7. Below is a comprehensive list of foods rich in Vitamin K2.
Animal-Based Sources
Natto
Natto, a traditional Japanese food made from fermented soybeans, is one of the richest sources of Vitamin K2. It contains high levels of MK-7, which is known for its long half-life in the body.
Liver
Beef and chicken liver are excellent sources of Vitamin K2. They provide a substantial amount of MK-4, which supports bone health and calcium metabolism.
Egg Yolks
Egg yolks are another good source of Vitamin K2, particularly the MK-4 form. The concentration can vary depending on the diet of the hens.
Cheese
Certain cheeses, particularly those that are aged, such as Gouda, Edam, and Swiss, are high in Vitamin K2. The fermentation process enhances the K2 content in these cheeses.
Butter
Grass-fed butter contains moderate amounts of Vitamin K2. The level of K2 can vary, but it generally includes MK-4.
Fermented Foods
Sauerkraut
Sauerkraut, fermented cabbage, is a source of Vitamin K2, though it typically has lower levels compared to natto. The amount of K2 can vary depending on the fermentation process.
Kimchi
Kimchi, a fermented Korean vegetable dish, provides a modest amount of Vitamin K2. The specific type of K2 can depend on the ingredients and fermentation time.
Miso
Miso, a traditional Japanese seasoning made from fermented soybeans, contains Vitamin K2 in varying amounts. The K2 content is generally higher in fermented varieties.
Plant-Based Sources
Green Leafy Vegetables
While green leafy vegetables like kale and spinach are known for their high Vitamin K1 content, they contain only trace amounts of Vitamin K2. However, they are important for overall vitamin K intake.
Fermented Soy Products
Fermented soy products like tempeh also provide some Vitamin K2, although typically in smaller quantities compared to natto.
Supplements
Vitamin K2 Supplements
For those who may not get enough Vitamin K2 through diet alone, supplements are available. These often contain either MK-4 or MK-7, derived from natural sources or synthesized.
This list highlights a range of options for incorporating Vitamin K2 into your diet.