diet

Vitamin K2 & Heart Health

Eli Ben-yehuda

Written by Eli Ben-yehuda

On April 14, 2019

The Rotterdam study found that consuming 40 mcg of Vitamin K2 daily, reduced one’s chance of heart disease and stroke by 50%. Another study, performed on over 16,000 people, found that for every 10 mcg of Vitamin K2 consumed, one’s chance of acquiring cardiovascular disease dropped by 9%. In today’s video, Dr. Josh Axe discusses the benefits of vitamin K-2.

Food Sources of Vitamin K2

1. Grass-fed Butter

Butter is certainly not the enemy we’ve been brought up to believe it is, in fact, it’s a rich source of brain-loving satiating and natural fats, Vitamins A and D, and of course vitamin K2 – containing 14.5mcg of K2 per 100g serve. As we should be using butter in small quantities, it admittedly isn’t a huge amount but can contribute to a regular intake of K2 in combination with other dietary sources.

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2. Cheese

A terrific source of Vitamin K2! The lactic acid present in cultured cheeses increases the amounts of bacteria-derived K2. So it’s important to choose ‘proper’ cheeses – not pre-packaged sliced for your cheese on toast. Although all cheeses contain a significant amount of the vitamin. Gouda clocks in an average of 50mcg of menaquinone-7 per 100g – the most active bone-building form of K2!

3. Grass-Fed Beef

Animal’s grazing on lush green grass are able to convert the K1 present into K. Something our gut bacteria are relatively inefficient at doing. So eating grass-fed meat on a regular basis is a great way to get 4.5mcg per 100g of K2 – plus it tastes so much better and has higher amounts of Omega-3 than grain-fed meat.

4. Egg Yolks

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. This, of course, contributes to heart health via calcium modulation mechanisms.

5. Fermented Foods

Although Natto is by far the richest food source of Vitamin K2, other fermented foods may also contain small amounts. However, the measurement of K2 in fermented products such as sauerkraut, kefir, and range of dairy tend to vary widely. This is due to the specificity of the bacteria used in the fermentation process. Although it’s a bit of a grey area, you are still reaping the rewards of healthy probiotic intake whether it contains large amounts of K2 or not.

High in protein, healthy fats, and good bacteria, these high Vitamin K2 foods can indeed be part of a healthy diet. This along with the nutrient dense greens containing its sister nutrient K1. Supplementing with additional Vitamin K2 may be required to meet adequate needs when dietary intake is low or digestive function impaired. But remember to consider any medications you may be taken before embarking on any dietary change or new supplement regime in relation to Vitamin K. Also consult your health practitioner if unsure.

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