The study examined the vitamin K content in milk, cheese and yogurt and found the amount of vitamin K2 in a dairy food is proportional to the amount of fat in the food. For example, fuller-fat varieties of cheese contain the most vitamin K2, while lower-fat varieties contain less.

What food has the most vitamin K2?

Natto is a Japanese dish made from fermented soybeans. It’s high in many nutrients that promote good gut health and is the richest source of vitamin K2 available. One tablespoon of Natto contains 150 micrograms of vitamin K2, about twice the recommended intake.

Is there vitamin K in yogurt?

Regular and Greek yogurt with full fat (mean ± SEM: 4.6% ± 0.5% and 4.0% ± 0.2%, respectively) contained similar vitamin K concentrations as full-fat milk (4% fat) (Table 2). Surprisingly, neither menaquinones nor phylloquinone were detected in fat-free yogurt.

Do probiotics have vitamin K2?

In addition to dietary sources, vitamin K2 is produced by gut bacteria. Recently it has been discovered that certain probiotic strains, that are already on the market, have the ability to produce vitamin K2 in vitro.

Does milk have K2?

K2 is fat-soluble, so choose high-fat dairy products when possible. Levels of K2 in dairy fat vary by season, but a general rule is the more naturally yellow the fat, the higher the K2 content, so look for butter and other whole milk products with a golden hue.

What vegetables are high in vitamin K2?

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

Which cheese has highest K2?

Gouda cheese is higher in Vitamin K2 than most liver, grassfed butter, and even pastured egg yolks.

Does almond milk have vitamin K?

Almond milk is another healthy dairy alternative and is very low in vitamin K, about 0.2 mcg per serving.

Does Kombucha have K2?

There are very few plant-based sources. The exception is foods fermented with those K2 producing bacteria. 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.

Does milk kefir contain vitamin K?

Low-fat kefir (n = 4) contained 10.2 ± 0.3 µg total vitamin K/100 g, of which only MK9 and MK11 were detected.

Is vitamin K2 produced by gut bacteria?

There are two sources of this essential vitamin, including vitamin K1, or phylloquinone which is primarily found in green leafy vegetables and vitamin K2 or menaquinone which is synthesized by certain intestinal bacteria.

Does grass fed cheese have more K2?

Grass-fed dairy is much higher in Vitamin K2 and Omega-3 fatty acids, nutrients that are incredibly important for the heart ( 29 ). Overall, there is no positive association between dairy fat and heart disease, although high-fat dairy products are associated with a reduced risk of obesity (30, 31).

What are the symptoms of vitamin K2 deficiency?

The main symptom of vitamin K deficiency is bleeding (hemorrhage)—into the skin (causing bruises), from the nose, from a wound, in the stomach, or in the intestine. Sometimes bleeding in the stomach causes vomiting with blood. Blood may be seen in the urine or stool, or stools may be tarry black.

Does kefir have vitamin K2?

Full-fat kefir is not only a great source of calcium but also vitamin K2 — which plays a central role in calcium metabolism. Supplementing with K2 has been shown to reduce your risk of fractures by as much as 81% (12, 13 ). Recent animal studies link kefir to increased calcium absorption in bone cells.

What fruit is high in vitamin K?

10 Fruits High in Vitamin K
Prunes — 24% DV per serving. 5 pieces: 28 mcg (24% DV) Kiwi — 23% DV per serving. Avocado — 18% DV per serving. Blackberries — 12% DV per serving. Blueberries — 12% DV per serving. Pomegranate — 12% DV per serving. Figs (dried) — 6% DV per serving. Tomatoes (sun-dried) — 4% DV per serving.

Does spinach have vitamin K2?

Naturally, vitamin K exists in two bioactive forms mainly phylloquinone (vitamin K1) and menaquinones (vitamin K2). Phylloquinone is mostly found in green leafy vegetables such as kale, spinach, broccoli, and vegetable oils.

Do bananas have vitamin K?

Here is a thought that may ease your mind: bananas are a fruit that are low in vitamin K and full of potassium which your body needs. In addition to high potassium, they offer a good source of fiber, which can help in normal digestion.