K2 vitamin in vegetarian food.(not vegan)
I would like to know what food is hig... - Osteoporosis Support
I would like to know what food is high in Vitamin K2. I am vegetarian so cannot eat the animal products. I would really appreciate advice.
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Edwen_
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Natto (fermented soya) is a very rich source of K2-MK7. Apparently though, it's an acquired tasted. The alternative is to take a supplement. Some cheeses provide K2-MK4, but you'd need to eat a lot to get sufficient K2.
Fermented foods in general are believed to have varying amounts of K2, such as natto, kimchi, sauerkraut etc.
I find it so hard to get all of my nutrients through food so I take supplements. I take vitamin D3 with K2 gummies daily. This way I know I am getting it.
We discussed K2 with a PhD food scientist who serves on American Bone Health's Medical and Scientific Advisory Board. She said K2 is produced in your gut microbiome via metabolism of foods containing K1, like leafy greens, etc. Otherwise, you can get some K2 from hard cheeses, organ meats, and fermented foods like kimchi, sauerkraut, natto, etc.
Thank you. This is very good to know.
If you eat dairy, some cheeses, like Brie, also yoghurt, kefir. And the others have already mentioned fermented vegetable foods, including natto which is the source of our supplements. Although we do convert some K1 to K2, apparently humans are not particularly efficient at this, which is why so many of us are deficient. The deficiency in modern Western diet is at least in part a result of feeding our animals grain rather than grass. They can no longer make K2 for us.
Prunes. There are studies showing that eating 5-10 prunes per day is excellent for bone health. Note, I recently added 5 prunes to my daily diet, and I may slowly bump it up to 10.
I did the same to my diet. Added the recommended 12 per day but that was way too much cause I started to gain weight so I switched to 4 a day but 6 may work just as well per the study.
