Vitamin K is a crucial nutrient that plays an important role in our health, but with our modern diet of processed and refined foods, most people don’t get enough of it.
There are two main forms of vitamin K: K1 and K2
K1 is found in green leafy vegetables and is important for blood clotting, while K2 is found in animal products and fermented foods and helps keep bones and blood vessels healthy.
Here are some food sources for each type of vitamin K:
Vitamin K1 (Phylloquinone) Food Sources:
- Kale
- Spinach
- Collard greens
- Broccoli
- Brussels sprouts
- Dark green lettuce
- Swiss chard
- Parsley
- Green beans
Vitamin K2 (Menaquinone) Food Sources:
- Pork sausage
- Chicken leg & thigh with the skin on
- Cheese (especially aged varieties like Gouda and Brie)
- Butter and cream from grass-fed cows
- Chicken liver and other organ meats
- Natto (fermented soybeans)
- Eggs
- Salmon and other fatty fish
- Some fermented foods like sauerkraut, kefir, and kimchi
It is important to note that the human body can also produce K2 in the gut, but only when there is a sufficient amount of K1 present in the diet.
To get enough vitamin K, include a variety of K1 and K2-rich foods in your diet.
Aim for about 2 servings of K1-rich foods daily, and 2-3 servings of K2-rich foods weekly.
Keep in mind that cooking can reduce the amount of vitamin K in foods, so eating raw or lightly cooked leafy greens can help you get the most benefit. Additionally, since vitamin K is a fat soluble vitamin it is best eaten with a healthy fat (think grass-fed butter) YUM!
In conclusion, vitamin K is an important nutrient for our health, and getting enough of both K1 and K2 is crucial for optimal health. Eating a variety of K1-rich leafy greens and K2-rich animal products, fermented foods, and dairy products can help ensure you are getting enough of this important nutrient
