To learn more about different essential vitamins, see this listing of each one. In this case, it is also true for vitamin K2, and goose liver is one of the best animal sources of this vital nutrient. Firstly, we can find vitamin K2 in animal foods (menaquinone-4) and certain plant foods (usually menaquinone-7) that have undergone a fermentation process. Fatty cuts of meat are one of the best sources for vitamin K2, and pork sausages are no exception. While many people shun dairy because it can react in your body the same way that gluten does (similar protein structure), I think dairy has its place…if you source it appropriately and get the right kind of cheese. On the other hand, MK-4 gets quickly taken up by a wide variety of tissues in the body, where it accumulates over time. Next on the list is pepperoni, which may be a surprise to some people. It is in Dutch cheese, I have to say, and French cheese as well. Instead, some K is cleaved in the small intestine to become menadione, vitamin K3, which is ultimately packaged in chylomicrons to be transported via the lymph system to distant tissues where the enzyme, UBIAD1, converts the K3 into MK-4, the only form of K2 not made by fermentation. Vitamin K2 is the magical nutrient that Weston A. This notice is required by the Federal Food, Drug, and Cosmetic Act. Vitamin K2 protects us from heart disease. Generally speaking, organ meats are extremely … It’s a great food choice though! I’m unsure about your first Google search you came across, but some sites do tend to cover foods that fit their preferred diet. Hopefully, future studies should be able to give us a better understanding of its full importance. Notably, natto is the most significant dietary source of vitamin K2, and it contains 1000 mcg per 100 grams (1). However, these studies show that cheonggukjang has menaquinone content ranging from 112 mcg to 461 mcg per 100 grams (6). You don’t accidentally eat vitamin K2 very often. Since butter is a concentrated dairy fat, opting for a product sourced from grass-fed cows will offer the most vitamin K2. Glad it was useful Martin. In addition to this, the cheese is an excellent source of protein and several other nutrients such as calcium, phosphorus, vitamin B12, and zinc (10). For instance, one study demonstrated that consuming 425 mcg of MK-4 led to no detectable presence in the blood. All rights reserved. The data source for all nutrition data is the USDA Food Composition Databases. Consuming regular animal food sources of MK-4 alongside occasional natto (or natto-derived supplements) for MK-7 could be a way of doing this. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872716/, 30 Foods High In Vitamin B5 (Pantothenic Acid), The Top 20 Foods High In Riboflavin (Vitamin B2), Whether the cows were raised on pasture (grass-fed), Soil composition/bacteria content in the soil. There is 0.65 mcg of Vitamin K in 1.0 oz of Cheese, gouda. Aged and curd cheeses – Gouda has the highest content of vitamin K2 than any other cheese with approximately … Gouda made in Netherlands is high in K2 whereas Gouda made in USA is very low. Eggs provide eight micrograms of menaquinone-4 per 100 grams, which is approximately four micrograms per egg (1). One thing to be aware of here is to make sure you buy regular cream cheese. Research shows that MK-7 likely makes the most significant contribution to bone health and preservation of bone mineral density (20, 21). Since salami shares much of the same nutritional profile as meat, it is a source of the menaquinone-4 type of the vitamin. Do you have any studies for amounts of mk-7 or mk-4 in salmon roe ? Per 100 grams, pork sausages offer around 22.5 mcg of menaquinone-4 (11). A great article to get some knowledge out there about this important Vitamin and the difference between K1 and K2. Brain health: K2 promotes healthy brain function and is currently being studied for its role in the prevention of and treatment for dementia; Gouda cheese is higher in Vitamin K2 than most liver, grassfed butter, and even pastured egg yolks. While cream cheese may not be equal to hard cheese nutritionally, it still offers a fair amount of nutrients and tastes delicious. Similar to other sources of vitamin K2, research shows that the menaquinone content can vary between different tests on the food. With plant foods, the type and amount of bacterial strains used for fermentation influence the available vitamin K2 content. Goose Liver. The findings showed that the total amount of K2 in cheese was between 3 and 802 ng/g. These tissues include the arterial wall, where MK-4 may play a role in reducing/preventing arterial calcification (22, 23). Most people don't eat a lot of chicken liver these days. Thanks. Why is Gouda cheese superior? Another great thing about Gouda is that it tastes delicious. However, this Polish sausage is quite a lot different to typical sausages, and it is loaded with garlic and other herbs, giving it a spicy flavor. Since vitamin K2 is fat-soluble, low-fat cream cheese will contain lower amounts of the vitamin. Per l'abbondanza calorica, il gouda non si presta all'alimentazione dei soggetti in sovrappeso.Inoltre, a causa dell'esuberanza in acidi grassi saturi e colesterolo, questo formaggio dovrebbe essere evitato dalle persone che soffrono di ipercolesterolemia. Enter: GOUDA. In addition to its vitamin K2 content, heavy cream is also a good source of vitamins A, D, and the mineral calcium (18). 369 mcg (308 % DV) MK-4. Vitamin K2 in cheese Hard cheeses typically have more Vitamin K2 than soft … On a 100-gram basis, this Dutch cheese provides 73 mcg of vitamin K2 (9). Thanks for pointing that out Marty, and I’m sorry for the confusion. I’m not sure on the plaque stabilization, to be honest – a doctor or ideally cardiologist would be better able to comment on that. One hundred grams of chicken wings, including skin, provides around 25.3 mcg of menaquinone-4 (11). I haven’t been able to source any figures for salmon roe, unfortunately. Bear in mind that sausages with a high pork meat/fat content are preferable; cheaper processed sausages with numerous additives won’t offer the same benefits. On this note, it is worth clarifying that the mechanisms for MK-4 and MK-7 are different. The amount of vitamin K2 in fermented dairy products can differ tremendously. You need 6-8 oz of hard cheeses daily to give you an optimal dose of Vitamin K2. You can find out more in my Terms of Use & Disclosure and Privacy Policy. Is K2 found in the meat of those cuts, or particularly in the fat? I would also recommend a baseline calcium score for everyone so that they know how much calcium has built up in their arteries. Excellent article. Once fermented, the natto is left to age for around one week before serving. Cheese However, they’re also high in saturated fats and calories, so you should moderate your portions. Heavy cream has a habit of upgrading the taste of almost anything. It should be 14.1 mcg in both – now updated. The town of Gouda had the rights to trade cheese, so that’s where people went to buy and sell cheese!
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