The Healthy Journal - Gluten, Dairy, Sugar Free Recipes, Interviews and Health Articles (2023)

Sources of Vitamin K2

Natto, a fermented soy product, contains the greatest amount. Other plant-based sources include sauerkraut, tempeh, and kombucha, but their K2 content is inconsistent and will depend on the method of production. Some studies show that K2 is made by human intestinal flora.

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Is vitamin K2 vegetarian?

Vitamin K-2

Vitamin K-2 is present in some dairy products and egg yolks. As vegans do not eat dairy or eggs, they should focus on consuming the other source of vitamin K-2, which is fermented foods. Examples of vegan fermented foods that may contain vitamin K-2 include: raw sauerkraut.

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How can I get K2 naturally?

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What foods naturally have vitamin K2?

These eight vitamin K2-rich foods can help you achieve a better balance in your diet.

  • Natto. Natto is a Japanese dish made from fermented soybeans. ...
  • Eel. Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. ...
  • Cheese. ...
  • Beef Liver. ...
  • Chicken. ...
  • Butter. ...
  • Sauerkraut. ...
  • Egg Yolk.

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What vegetables are high in K2?

Dietary sources of vitamin K-2 include: natto, a traditional Japanese dish of fermented soybeans. sauerkraut.
Best dietary sources

  • dark leafy green vegetables, such as spinach, kale, and collards.
  • lettuce.
  • turnips.
  • broccoli.
  • carrots.
  • vegetable oils.
  • blueberries.
  • grapes.

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Why I Started Taking Vitamin K2 On Plant Based Diet

What food has the highest amount of K2?

Top Vitamin K2 Foods

  • Natto—1103.4 micrograms.
  • Goose liver pate—369 micrograms.
  • Hard cheeses—76.3 micrograms.
  • Soft cheeses—56.5 micrograms.
  • Goose leg—31 micrograms.
  • Egg yolk—15.5 micrograms.
  • Butter—15 micrograms.
  • Chicken liver (raw)—14.1 micrograms.

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What are the symptoms of low vitamin K2?

Since vitamin K is responsible for blood clotting, a vitamin K2 deficiency manifests itself in very heavy bleeding in injuries. Vitamin K2 deficiency is also noticeable through nosebleeds, bleeding of the mucous membranes and bruises. In the case of a vitamin K2 deficiency, bruises can be caused by a slight pressure.

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Does apple cider vinegar have K2?

Taking apple cider vinegar each day will result in a stock pile of beneficial probiotics. These will start to make all kinds of essential nutrients like B12, vitamin B6, vitamin K2, and biotin.

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What kind of fruits have vitamin K2?

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Can you get K2 from plants?

The best places to find it are whole plant foods, particularly dark leafy greens (e.g. kale, Swiss chard, romaine lettuce, spinach). And of course, incorporating a wide variety of plant foods can help make sure you're getting both K1 and K2, both directly and from conversion. Good sources of K1 include: Leafy greens.

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Can too much vitamin K2 cause blood clots?

A sudden change in the amount of vitamin K you get can cause dangerous bleeding (if you consume less) or blood clots (if you consume more).

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Can vitamin K2 remove plaque from arteries?

Scientifically reviewed by Dr. Gary Gonzalez, MD, in May 2022. Written by: Jennifer Ming. In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.

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Is yogurt high in vitamin K2?

Popular fat-free greek yogurts have virtually zero Vitamin K2 while full fat greek yogurts have a fair amount of K2. But not all fatty foods are rich in K2.

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Is K2 in cabbage?

Vitamin K can be divided into two groups: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). While K1 is present in green, leafy vegetables such as spinach, broccoli and cabbage, K2 only appears in animal and fermented foods. Vitamin K2 is considered to help prevent osteoporosis and help bone health.

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Does oatmeal have vitamin K2?

The answer is yes! Oatmeal contains only 3 micrograms of vitamin K per serving making it a non-interacting food choice for patients. As a matter of fact, most breakfast items are safe options for those on warfarin because vitamin K is not ordinarily found in breakfast cereals or baked goods.

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Do cucumbers have vitamin K2?

With 22 percent of your daily vitamin K in every cup of cucumbers, eating more cukes is a good way to help maintain bone mineral density. Vitamin K (in the form of K2) is a fat-soluble vitamin that works with other essential nutrients like calcium and magnesium to preserve strong bones.

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What cheese has vitamin K2?

The highest levels of vitamin K2 are found in Raclette, Vacherin Fribourgeois and Emmentaler. The consumption of Swiss cheese can cover an average 13–17% of the daily vitamin K requirement. Traditional cheese dishes such as raclette and fondue actually provide amounts in excess of the daily requirement.

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How much K2 is in an egg?

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

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How can I get K2 and D3 naturally?

Most common sources that Vitamin K2 can be found in are yummy pasteurized eggs, kale, broccoli, edamame, turnip greens, collard greens, and brussels sprouts. Some of the most common sources of Vitamin D are yummy pasteurized eggs, cheeses, spinach, broccoli, and carrots.

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What fruit has the most vitamin K?

A cup of sliced avocado can give you up to 50 micrograms of vitamin K. One-half cup of stewed prunes nets you about 32 micrograms. Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go.

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What is the best way to take vitamin K2?

Take your Vitamin K2 supplement with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your Vitamin D3. Most people take their D3 with breakfast and K2 at dinner time and this seems sensible, as some research shows that D3 is more effective if not taken at the same time as K2.

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Should I take D3 and K2 at same time?

Vitamin D3 should therefore always be taken in combination with vitamin K2. These two vitamins work together synergistically and ensure that calcium obtained from food is deposited in the bones and not in the arteries.

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What happens when you start taking vitamin K2?

It contributes to skin health and bone metabolism, promotes proper brain function and prevents heart-related diseases. Furthermore, vitamin K2 is important in the body's use of calcium to help build bones and to inhibit blood vessel calcification. Vitamin K2 is found in animal foods and preserved foods.

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Are chickpeas high in K2?

Chickpeas are one of the cleanest sources of vitamin K2, an overlooked nutrient that is essential to our bones. Vitamin K2 pairs with vitamin D and the calcium in your diet to nurture strong bones.

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