22 Foods Rich In Vitamin K2

Natto is a healthy Japanese food made from soybeans that have been fermented. It has a texture that is slimy, sticky, and stringy. Natto is very nutritious and is the best food source of vitamin K2, especially a specific form called MK-7.

Vitamin K2 is an important nutrient that our bodies need. A normal portion of natto, which is about 100 grams or 3.5 ounces, has around 1.1 milligrams of vitamin K2, mostly as MK-7.

Benefits:

• Reduces Inflammation
• Supports Gut Health
• May Promote Healthy Blood Pressure
• Supports Heart Health

Broccoli is a good sources for vitamin k2, specifically in the form of MK-7. A half cup of cooked broccoli provides 110 micrograms of vitamin K, which is 92% of the daily recommended value (DV).

To keep the nutrients in broccoli, steaming is a great cooking method. Just put the broccoli pieces in a steamer basket over boiling water and cook until they are soft. You can also use a microwave to preserve the nutrients. Put the broccoli in a microwave-safe bowl with a little water, cover it with a plate, and cook for 3 to 4 minutes.

Benefits:

• Contains Potent Antioxidants
• May Contribute to Reduced Inflammation
• May Aid Blood Sugar Control
• May Support Heart Health

Uncooked spinach is believed to be the best source of vitamins, minerals, and iron. In every 100 grams of raw spinach, there are 483 micrograms (mcg) of vitamin K. To keep the nutrients in spinach, it's best to cook it for only 1 minute. Cooking it for too long can make it lose a lot of its vitamin K2.

There are many ways to prepare spinach. You can find it fresh or in cans, and you can eat it raw or cooked. It tastes great on its own or mixed with other foods in different recipes.

Benefits:

• Reduces Blood Sugar Levels
• Aids in Good Bone Health
• Aids in Weight Loss
• Good For Your Eyes

Beef liver has some of the highest amounts of vitamin K2 compared to other foods. In a 100-gram serving (about 3.5 ounces), there are more than 11 micrograms of vitamin K2. This makes beef liver the best foods that contain vitamin k2 among meats.

Other parts of the cow, like the heart and low-fat ground beef that has been broiled, also have good amounts of vitamin K2, but not as much as the liver. For every 100 grams, beef heart has 2.8 micrograms of vitamin K2, and broiled lean ground beef has 0.4 micrograms.

Benefits:

• Maintaining Muscle Mass
• Anemia Prevention

Butter has 20.9 micrograms (mcg) of vitamin K2 in every 100 grams, which is about 17% of the daily recommended amount. The type of vitamin K2 found in butter is called MK-4, which is the most common form of vitamin K2 in foods that come from animals.

If you choose butter made from the milk of cows that eat grass instead of grains, it may have even more vitamin K2. This is because dairy products from grass-fed cows tend to have higher amounts of this vitamin compared to products from cows that are not grass-fed.

Benefits:

• May Lowers Heart Attack Risk
• Contains Healthy Saturated Fats
• Rich in Fat-Soluble Vitamins

Green kiwi is an excellent food with k2 nutrient. Just one cup of green kiwi gives you 60% of the vitamin K you need for the whole day! Vitamin K is actually a group of vitamins that dissolve in fat. They have similar structures and come in different forms: K1, several types of K2, and K3 (which is man-made).

This vitamin is very important for our bodies. It helps with blood clotting by working with certain proteins in our blood. Vitamin K is also necessary for keeping our bones healthy, making sure our cells work properly, and preventing calcium from building up in our soft tissues like muscles and organs.

Benefits:

• May Benefit Heart Health
• Good Source of Vitamin C
• Supports Digestive Health

Food with vitamin k2 is important for our bodies in several ways. It helps our blood clot properly and is good for the health of our bones and heart. Cheese is a significant source of vitamin K2 in our diets.

Vitamin K2 is actually made by certain microbes, which are tiny living things that we can't see. This means that fermented foods, which are made with the help of microbes, can be a good source of vitamin K2. Cheese is one of these fermented foods, and many scientific studies have shown that it contains useful amounts of this vitamin.

Benefits:

• Low in carbohydrates
• Lowers your risk of diabetes
• Good for your heart

The amount of vitamin K2 in eggs can change based on what the chickens eat and how they live. Usually, the yolks of two eggs from chickens raised in pastures can give you about 120 mcg of vitamin K2. This is enough to meet 100% of the suggested daily amount you should get.

Vitamin K2 is very important for keeping your bones and heart healthy. It assists your blood in forming clots and helps your body absorb calcium properly. Vitamin K2 also helps with many other essential processes in your body.

Benefits:

• Reducing the risk of osteoporosis
• May reduce risk of cardiovascular disease

Blueberries have a low amount of vitamin K2. In a serving of half a cup of blueberries, there are only about 14 mcg of vitamin K2. Vitamin K2 is very important for keeping your bones and heart healthy. It also helps your blood clot properly and allows your body to use calcium correctly.

Although blueberries do have some vitamin K2, they don't have enough to make a big difference in these body functions because the amount is quite small.

Benefits:

• May have anti-cancer activity
• May lower blood pressure
• Helps to maintain brain function

Kale is considered one of the most nutrient-dense leafy green vegetables you can eat. It packs an impressive array of vitamins, minerals, antioxidants, and beneficial plant compounds.

Some of the nutrients and antioxidants in kale have been shown to have powerful health-promoting effects, like reducing inflammation and protecting against certain diseases. Beyond its nutritional punch, kale also has a tasty nutty, earthy flavor that makes it very versatile for incorporating into many different dishes and recipes.

Benefits:

• Provides powerful antioxidants
• Good source of vitamin C
• May lower cholesterol levels

For those who don't enjoy eating organ meats like liver, chicken can provide a more palatable way to get vitamins k2 benefits in your diet. A 100-gram serving of chicken contains 10 micrograms of vitamin K2. This amount is 5 to 10 times higher than the vitamin K2 levels found in beef or pork.

Chicken breast in particular is considered an excellent source of vitamin K2, while also being an overall healthy, lean protein option that is commonly consumed, especially in Western diets that include animal products.

Benefits:

• High in lean protein
• Strengthens Bones
• May Reduce Appetite

Brussels sprouts belong to the same vegetable family as broccoli, cauliflower, and cabbage. This family of veggies is an excellent source of vitamin K.

Vitamin K plays an important role in helping blood clot properly. It may also help protect against bone loss as we age. Just one cup of Brussels sprouts contains a very high 156 micrograms of vitamin K. This exceeds the recommended daily value for adults, which is 90-120 micrograms.

Benefits:

• Rich in Antioxidants
• May Reduce the Risk of Diabetes

Goose liver is an outstanding source of vitamin K2, especially a type called menaquinone-4 (MK-4). Just 100 grams of goose liver contains a very high 369 micrograms of vitamin K2.

This amount is significantly more vitamin K2 than what is found in other animal livers. For comparison, 100 grams of chicken liver has only 14 micrograms of K2, while duck liver contains 9310 micrograms.

Benefits:

• Have Cancer-Fighting Properties
• Reduces Risk of Osteoporosis

Turnips are a type of root vegetable that belongs to the same plant family as broccoli, brussels sprouts, and kale. They are an important crop grown around the world to provide food for both people and livestock.

Nutritionally, turnips provide some valuable vitamins. They contain vitamin K, which helps with blood clotting and preventing excessive bleeding. Turnips also have vitamin A, an essential nutrient for maintaining healthy eyes, skin, and lungs.

Benefits:

• May control blood sugar levels
• Provide anti-inflammatory effects
• Have anticancer properties

Pork chops are an excellent source of vitamin K2. A 100-gram serving provides 61% of the recommended daily value of this important nutrient. If the pork is from pasture-raised pigs that get sunshine exposure, it also contains good amounts of vitamin D.

Vitamins K2, D, and A are considered a complementary nutrient trio that work together beneficially. Additionally, pork is a rich source of heme iron, which is the type of iron found in animal sources that is easily absorbed by the human body.

Benefits:

• Improves Muscle Function
• Improves Thyroid Function

Dandelion greens are very nutritious leafy greens. They provide a good amount of calcium and vitamin K, which are important nutrients for maintaining strong, healthy bones.

Beyond just the greens, the roots and flowers of the dandelion plant can also be eaten or used to make teas and supplements. Dandelions are thought to have additional health benefits like helping regulate blood sugar levels and promoting healthy skin, liver, and heart function when consumed regularly.

Benefits:

• Reduce inflammation
• Manage blood pressure

Eels provide a good seafood source of vitamin K2. A 100-gram serving of eel contains 63 micrograms of vitamin K2, which meets the recommended daily amount. Most other vitamin K2 sources come from animal products, so eels offer an alternative option for those looking for a seafood source.

In addition to vitamin K2, eels are also high in collagen protein. The collagen in eels may help reduce wrinkles and improve the condition of skin, hair, and nails when consumed regularly.

Benefits:

• Aids in skin cells regeneration
• Help reduce wrinkles

Sauerkraut, a foods that contain k2, is made by fermenting cabbage. During fermentation, good bacteria grow in the sauerkraut. These good bacteria are probiotics that help keep your gut healthy.

It also contains vitamin K2, an important nutrient for strong bones and a healthy heart. The probiotics in sauerkraut help your body absorb and use the vitamin K2 better. By eating sauerkraut, you get the benefits of the probiotics for a healthy gut, and you also get vitamin K2 which is beneficial for bones and heart health.

Benefits:

• Good for bone health
• Improve immune function and inflammation

Just one cup of Swiss chard gives you 249% of the daily recommended amount of vitamin K. This means that if you don't usually get much vitamin K in your diet, eating Swiss chard can significantly increase your intake of this important vitamin.

If you're not sure how much vitamin K you should be getting or how to safely add foods with vitamin K to your diet, it's a good idea to talk to a registered dietitian. They are trained experts who can help you understand how much vitamin K is in different foods and give you advice on how to include these foods in a way that's healthy for you.

Benefits:

• May Reduce Cancer Risk
• Support Diabetes Managment

When you eat 100 grams of cooked salami, you get 28 micrograms (mcg) of vitamin K2. Salami is a type of sausage that's made from beef and pork. It goes through a process called fermentation and is dried by being exposed to air.

Because salami is made from meat, it has many of the same nutrients that meat has. One of these nutrients is a type of vitamin K2 called menaquinone-4.

Salami is usually made from pork or beef. It's a sausage that's preserved through curing, which means it's treated with salt and other ingredients to help it last longer. The sausage is then fermented, which means helpful bacteria change some of its properties, and finally, it's dried.

Benefits:

• Great source of lean protein
• Low in calories

Soybeans have vitamin K1 in them naturally. When soybeans are fermented, the vitamin K1 changes into vitamin K2. To get the vitamin K2 out of the fermented soybeans, a special process called "supercritical CO2 extraction" is used. This method is good for the environment and doesn't need any chemicals.

The type of vitamin K2 found in fermented soybeans is called MK7 (menaquinone 7). Research has shown that MK7 is easier for the body to use and gets into the bloodstream faster than other types of vitamin K2.

Benefits:

• May support bone health
• Promotes skin health
• Contains omega-3 fatty acids

Eating some types of cheese in moderation can be beneficial for you. Cheese contains a lot of calcium and protein, which are good for your health. However, it can also have high amounts of sodium (salt) and calories, so it's important to be mindful of how much you eat.

A single ounce of Gouda cheese can provide about 20% of the calcium you need daily. However, it also has a high amount of saturated fat, which is a type of fat that can be harmful if eaten in excess.

Benefits:

• Good for Bone Health
• Aids Digestion
• Healthy for Your Heart