G’day. I recently read a study about how incredible Natto (a traditional Japanese fermented soybean dish) is for reducing cardiovascular disease risk and overall mortality. It’s one of many studies discussing the benefits of Natto, and more specifically, Vitamin K2.
It’s worth pointing out that Vitamin K2 is entirely different to K1 (which helps with coagulation). Although we can convert some K1 into K2, it’s even better to get direct sources of K2 as we can’t always rely on the conversion to supply us with all we need. We also can’t assume that everyone is eating enough greens! K2 is also fat soluble. So choosing low-fat cheeses and having egg white omelettes won’t do you any favours.
The research coming out about how valuable vitamin K2 is (especially for heart and bone health), is nothing short of astounding. K2 gives your bones and arteries flexibility, and helps to ensure that Calcium is being deposited where it belongs (which is in the bone and teeth, not the arteries or other soft tissues!).
The brain is also highly concentrated in Vitamin K2, and a deficiency is linked to cognitive decline. Kids especially need a huge amount of K2 as their bones and brain are developing as such a rapid rate.
Aside from Natto, what foods are high in K2?
Although Natto is an AMAZING source of vitamin K2 (40g = 5 days supply)… it’s sticky and smelly and not for the faint hearted 😉 Goose liver is also pretty high… but again, I don’t know anyone (myself included) who chows down on goose liver regularly. Pastured egg yolks, hard cheeses (i.e. Gouda, Parmesan, Jarlsberg), grass fed ghee and butter, fermented vegetables and kefir are also great sources.
Interestingly, pastured eggs have double the amount of K2 when compared to conventional eggs!Although you can supplement, you don’t necessarily need to.
Simply eating a few pastured eggs per day will ensure you get the benefits. On the days you’re not having eggs, simply incorporate fermented foods, butter/ghee and hard cheeses into your diet (which doesn’t sound like a hard task to me!).
Bottom Line
Isn’t it interesting that so many of these whole, natural and traditional foods; which where once thought to increase our risk of chronic diseases, are now proving to be protective? Egg yolks, butter, full fat fermented dairy are officially back on the menu. New research is certainly turning old paradigms upside down by is backing traditional, whole, real foods… and just quietly, I couldn’t be happier about it 😉
Until next time,
Stacey.