Vitamin K2 is a fat-soluble micronutrient with many health benefits. It is commonly known to be good for the heart, bone, skin, and brain. A recent study has shown that adequate intake of vitamin K2 is also beneficial to prostate health and may lower the risk of prostate cancer by 35%. While vitamin K2 deficiency is uncommon, you can get additional amounts of this micronutrient in several foods. Here are 10 foods high in vitamin K2 to prevent various diseases.
It is a traditional Japanese food made from fermented soybeans. Natto contains a whopping 1,103 mcg of naturally occurring vitamin K2 per 3.5 ounce portion. While it has the greatest amount of K2, natto is said to be very difficult to consume due to its unpleasant taste and slimy texture. This soy dish can usually be found in the freezer section of Asian specialty stores.
2. Goose Liver Pate
One of the highest sources of vitamin K2 is goose liver pate. It is a high-end gourmet food that has 369 mcg of K2 per 3-½ ounce portion. While it is very delicious and pleasant to eat, goose liver pate is extremely hard to find and a little pricey.
3. Egg Yolks
A pasture raised egg yolk contains 32.1 mcg of vitamin K2 per 3.5 ounce serving. It is one of the greatest sources of vitamin K2 that you can add to many dishes and consume often. If you are looking for a good way to use more egg yolks, you can put extra yolks into your scrambled eggs.
Gouda is a Dutch yellow cheese made from cow’s milk. It has approximately 75 mcg of K2 per 3.5 ounce serving. Gouda has the highest content of vitamin K2 among all types of cheese, and is rich in vitamin K2 whether or not the milk it is made from was grass-fed.
Ghee is butter that is traditionally made from buffalo or cow’s milk. It is also a good source of vitamin K2, which has approximately 8 mcg per 3-½ ounce portion. While ghee is a class of clarified butter, it is simmered longer to bring out butter’s natural nutty flavor.
6. Ground Beef
One of the greatest sources of protein, medium fat ground beef is also a decent source of vitamin K2. It contains 8 mcg per 3.5 ounce serving. Eat about 500 grams (17 ounce) of minced beef and you would also be consuming nearly all the vitamin K2 you need in a day.
7. Chicken Liver
Only a few people eat chicken liver nowadays. If you happen to be one of them, it is a good thing as chicken liver is quite rich in vitamin K2. The amount of vitamin K2 for every 3.5 ounce of chicken liver is around 12 mcg. It is also a good source of vitamin A, which a lot of people are deficient in.
8. Beef Tallow
Beef tallow is a rendered cooking fat made from the fat of a cow. Like chicken liver, most people do not eat much of beef tallow these days. If you do not eat butter or lard, then grass-fed beef tallow would be a great alternative as fat. This contains approximately 4 mcg of vitamin K2 per 3-½ ounces.
While most types of seafoods provide only small amounts of vitamin K2, there are some that are rich in this micronutrient. Oysters contain 4.2 mcg per 3 ounce serving. A 3-ounce serving of canned pink salmon has 0.4 mcg of this vitamin, while the same amount of shrimp gives 0.3 mcg.
Highly popular among countries and regions across Europe, Salami is also a wonderful source of vitamin K2. This cured sausage consists of fermented and air-dried meat, which is usually pork or beef. It is typically seasoned with pepper, garlic, and red wine. For every 3-½ ounce of salami you eat, you would be consuming 28 mcg of vitamin K2.
A Final Note
While the exact dosing of vitamin K2 is yet to be verified, experts recommend 45 to 185 mcg daily. If you are taking anticoagulant drugs, it is best to consult your doctor first before increasing your dietary intake. Otherwise, there is no need to worry about overdosing on this nutrient, for it appears to have no toxicity issues.