What foods are high in vitamin K2?

🗂️ Table of contents

🥦 Vitamin K2 foods: which foods contain it?

🦴 What does vitamin K2 do?

⚖️ Daily intake and points to note

🍽️ How to get vitamin K2 from food

🥦 Vitamin K2 foods: which foods contain it? 😋

If you are someone who pays close attention to health, you have probably heard about calcium or vitamin D so many times you could recite it in your sleep. But have you ever heard of the existence of the “traffic controller” that helps these nutrients get to where they need to go? That is the ingredient introduced today. In particular, it has recently gained a lot of attention as people have learned that simply making a point of eating vitamin K2 foods can bring major changes to the health of our skeletal system and blood vessels.

K1, which is better known to the public, is mainly found in green vegetables and helps with blood clotting, while the second type, K2, is abundant in fermented foods and animal-based ingredients. Isn’t it fascinating that side dishes commonly seen on the table can actually be packed with nutrients? From here on, let’s take a very easy and friendly look at which foods are full of this beneficial ingredient and why we should pay attention to it.

🦴 What does vitamin K2 do?

The core job of this ingredient can be summed up as “calcium navigation.” If the calcium we consume does not go to the bones and instead builds up in the blood vessels or kidneys, it can actually be harmful to the body. In that case, the ingredient obtained through vitamin K2 foods activates proteins that firmly bind calcium to the bones and teeth.

Thanks to this, bone density becomes stronger and blood flow can be maintained smoothly, giving us the twofold benefit of better support.

Recent studies also say it contributes positively to protecting heart health and supporting overall metabolism. It is not just about the skeleton; it is a hidden helper that supports circulation throughout the body.

⚖️ Daily intake and points to note

So how much should you eat each day?

The exact recommended amount varies somewhat among experts, but for adults it is usually suggested at around tens to hundreds of micrograms (mcg). Fortunately, vitamin K2 foods are included quite a bit in the fermented foods we already enjoy in everyday life, so if you keep at it consistently, you can get enough even without supplements.

However, caution is needed if you are taking certain medications that thin the blood. This ingredient is related to the blood-clotting mechanism, so if you have a chronic condition or are taking medication, it is essential to consult a professional before making major changes to your diet. Remember that balance is more important than excess in anything!

🍽️ How to get vitamin K2 from food

Now, shall we look at the items to add to your shopping basket in earnest? The most representative vitamin K2 food candidate is natto. Natto, a fermented soybean food from Japan, contains an overwhelming amount of the ingredient in the MK-7 form, so even a small amount can easily exceed your daily needs. Its unique stickiness and smell may be unfamiliar, but if you wrap it in seaweed or pair it with egg yolk, you can enjoy it much more pleasantly.

The second are Korea’s pride, cheonggukjang, and well-aged cheese. This ingredient, produced by microorganisms during fermentation, is concentrated in fermented foods with a strong, distinctive aroma. It is especially abundant in hard cheeses such as Gouda or Edam. In addition, there is also a fair amount in the yolks of pasture-raised eggs and in organ meats. Compared with a Western-style diet, staying closer to traditional fermented foods can be seen as a more efficient way to get vitamin K2 foods.

One last tip: this ingredient is fat-soluble, so it is absorbed better when eaten with dishes that contain a suitable amount of fat. Drizzling a drop of perilla oil over seasoned greens or pairing fermented foods with meat dishes—our ancestors’ food wisdom—turns out, when you look closely, to have been a scientific way of getting nutrients. Why not put a bowl of savory cheonggukjang stew on tonight’s table for bone health? Lastly, remember this vitamin K2 food list well and be sure to refer to it when you go grocery shopping!

Previous image Next image