11 Superfoods High in Vitamin K2: Boost Your Immunity

Keeping your teeth healthy and cavity-free necessitates a delicate balancing act of various factors. Brushing and flossing should be done daily; however, eating a nutritious diet that promotes remineralization or balances the oral flora is even more crucial. Although vitamin K2 is a naturally occurring substance, turning vitamin K1 into K2 in humans is inefficient. It's only conceivable in a healthy gut that few people have. Cows and poultry, on the other hand, have an enzyme that easily transforms the K1 they receive from grass and various leafy greens to K2. As a result, I recommend incorporating foods high in vitamin K2, such as pastured (grass-fed) meat products, to maintain K2 levels. Here are some of the Vitamin K2 foods and their benefits.

What Are The Best vitamin K2 foods?

Many foods known to be abundant in vitamin K2 aren't traditionally thought to be included in a heart-healthy diet. Vitamin K2-rich foods, on the other hand, are typically a natural phenomenon, plant-based foods that carry a nutritional punch. They are an essential component of a diet that is nutritious and include:

1. Greens Vegetables

Green food from the cabbage family - Incorporating more green vegetables like broccoli and asparagus can also boost your Vitamin K2 intake. Some other green veggies with vitamin K2 include: 

• Green turnip. 
• Spinach.
• Kale.
• Broccoli. 
• Brussels sprouts are a type of vegetable.

2. Soy

It's usually served with rice. Additionally to being the most abundant known reason for vitamin K2, soy is high in fiber, protein, and iron.    Soy, one of the richest Vitamin K2 foods, contains a specific form of K2 called menaquinone-7 (MK-7).  Soy isn't a common food in the majority of Western diets. Your favorite Japanese restaurant may serve something other than that.

3. Fermented milk

Kefir is a fermented milk drink that tastes like thin yogurt and is popular in Russia and other parts of Eastern Europe.   Kefir is high in probiotics, vitamins, and minerals. Kefir has a tangy and tart flavor that is akin to sour milk. Some folks like to drink it right away. It may be poured into cereal or blended into a smoothie.

4. Sauerkraut

The cabbage variety is a fermented cabbage product. Like other foods that ferment, it contains beneficial bacteria that aid in maintaining healthy gut flora. That means that consuming it not only helps you acquire more vitamin K2 but also helps you improve your gut health. This allows your body to produce more vitamin K2.

5. Chicken breast

Chicken breast falls into the category of foods rich in vitamin K2, are all-around healthful, and have traditionally been part of a Western diet, at least for people who consume animal products.  If you only have a single source of vitamin K2, consuming chicken breast appears to provide a healthy and readily available option.

6. Blue cheese

Blue cheese is high in vitamin K2 & calcium. However, as with other cheeses, it must be consumed in moderation. This is due to its high levels of saturated fat and salt. Conjugated linoleic acid is an omega-6 fatty acid in dairy goods and cattle. This type of fat can be beneficial to replace saturated fats, but it should still be consumed in moderation in a heart-healthy diet.

7. Egg yolk

You're probably conscious that egg whites are generally regarded as the healthier section of the egg. Because egg yolks include saturated fat, they may elevate your bad cholesterol.  When it involves eggs, moderation (once again) is crucial. One egg per day, containing the yolk, is typically safe for persons with normal blood cholesterol levels and no history of heart disease.

8. Chicken liver

Chicken liver isn't a common staple in the Western diet, but if it's something you prefer, it's a nutritionally sound option. It is heavy in iron, B vitamins, protein, other nutrients, and vitamin K2.   Organ meats include more minerals and vitamins than standard meat, but they are not for everyone. However, people at risk of heart disease should choose lean meats instead. Many organ meats have significant cholesterol or saturated fat levels.

9. Butter

Butter has a lot of cholesterol. Caloric density is high. Saturated fats are abundant. It contains many foods that any dietician will advise you to avoid. Even though butter contains a lot of vitamin K2, you should limit your intake. Maybe a speck here and there for cooking with, but that's it.

10. Beef

Red meat is not the healthiest option for a diet that is healthy Regular consumption of beef has been related to several health problems, including: 

• Diabetes type II.  
• Cardiovascular illness. 
• Stroke. 
• Cancer of the colon. 

The more we learn about eating beef, the better we know it's not beneficial for heart health. If you want to include ground meat in your diet for K2, select 90 to 95% lean cuts of beef and limit yourself to three or four ounces no more than two times per week.

11. Salami

Salami and other processed meats should be limited in your diet. Yes, it contains a significant amount of K2 vitamin. However, salami is heavy in saturated fat as well as salt. So, limit your consumption to one small slice occasionally, or avoid it entirely and concentrate on other sources of K2.

What are the Benefits of Vitamin K2 foods?

Vitamin K stimulates the activity of proteins involved in blood clotting, metabolism of calcium, and heart function. As a result, no unacceptable upper intake level for vitamin K has been determined. No evidence of harm is associated with vitamin K2 derived from supplements or food.

1. Prevents heart disease 

Anything that can lower calcium buildup may aid in preventing heart disease. Increased dietary consumption of vitamin K1 or K2 was associated with a lower risk for coronary heart disease but not with mortality. A study investigating the relationship between diet vitamin K and the risk of heart attack and stroke in adulthood discovered that vitamin K supplementation reduced the risk of heart failure. Long-term controlled investigations on vitamin K2 and cardiovascular disease are required.

2. Improve bone health 

It is more common in elderly women and significantly increases the danger of fractures. As previously stated, vitamin K2 is essential for the metabolism of calcium, a mineral the key element found in your teeth and bones. Surprisingly, extensive evidence from controlled research shows that K2 may have significant benefits for bone health.

3. Improve dental health 

Researchers believe vitamin K2 may have an impact on oral health. Based on animal research and the function that vitamin K2 plays in the metabolism of bones, it's plausible to conclude that this nutrient also impacts tooth health. One of the most important regulatory proteins in oral health is osteocalcin, which is also important for the metabolism of bones and activated by vitamin K2.

4. May help fight cancer 

Even though modern science has discovered numerous treatments, the number of cancer patients continues to rise. Finding effective preventative techniques is critical. Interestingly, various investigations involving vitamin K2 and cancer have been conducted. Vitamin K2 lowers the recurrence of liver cancer and enhances survival periods. More high-quality research is required before making any firm claims. 

Also Read: Amazing Vitamin D3 And K2 Benefits To Enhance Overall Health

Conclusion

Vitamin K is a nutritional group separated into vitamins K1 and K2. Vitamin K1 aids blood clotting, whereas vitamin K2 promotes bone and heart function. However, more research into the effects of vitamin K types is required. Some scientists believe patients at risk of coronary artery disease should take vitamin K2 supplements daily. Others argue that further research is needed before any firm suggestions can be made. Including foods high in vitamin K2 in your diet, alongside vitamin K1 sources, can help ensure you get enough of these essential nutrients to stay healthy.