7 Fermented Foods that will Boost Your Vitamin K Levels

Introduction:

7 Fermented Foods For High Vitamin K Content 

Vitamins are really important, and vitamin C and vitamin D alone cannot be a dominating talk of vitamin K. This is because it is a fat-soluble, blood-coagulating vitamin, and it has another very significant role in health; that is, in bone and cardiovascular health. Fermented foods can be, but are not, the very first things that come to mind when referring to vitamin K, even though they would probably be some of the richest and best available sources for vitamin K, especially K2.

From this article, you will learn all that vitamin K actually does for the body and the benefits to health derived from it. You will come across seven specific examples of fermented foods, which are the most powerful sources; one will lose vitamin K levels.

Vitamin K consists of K1 and K2.

But before we start into the foods that will contain this vitamin, we may want to dissect what vitamin K is and its general importance.

Vitamin K1 

Phylloquinone. Here it comes from leafy green vegetables like kale, broccoli, and spinach. 

Major Involvement in Blood Clotting 

Vitamin K2 

Menaquinone has been found in animal-based and fermented foods. It has different subtypes—MK-4 to MK-13. 

Most beneficial for 

Calcium metabolism 

Bone mineralization 

Prevention of Arterial Calcification 

However, new research shows that vitamin K2 is actually much less abundant in a common Western diet.

Reasons Fermented Foods Are the Best for Vitamin K2: 

Fermentation is an ancient technique of food preservation, which happens to serve the further purpose of enhancing nutritional value. During certain fermentation processes, bacteria involved in the fermentation also synthesize vitamin K2. 

Such good bacteria (most notably, lactic acid bacteria) aid not only in the digestion of food but also in obtaining and utilizing the bioactive form of vitamin K. The specific strains and fermentation times would influence the amount of K2 contained in a food.

Now let us look at the seven best-fermented foods you should add to the diet to raise your K levels.

1. Natto—The King of Vitamin K2

What Is It?

Natto is a Japanese tradition of fermented soybeans with Bacillus subtilis.

Vitamin K Content:

The highest source of vitamin K2, particularly MK-7.

Just one serving (about 100 g) may contain over 1,000 mcg of K2.

Health Benefits:

Increases bone density and reduces the risk of fracture.

Better cardiovascular health by preventing arterial stiffening.

Loaded with probiotics and enzymes for healthy guts. 

Taste & Use:

It has a pungent odor, slimy, sticky consistency, and an acquired taste.

Usually eaten with rice or put in sushi rolls.

Tip: If the taste is too overpowering, mix a little with soups or stir-fry.

2. Sauerkraut 

Definition: Naturally fermented cabbage cut into shreds and pickled with lactic acid bacteria.

Vitamin K status: Moderate amounts of vitamin K2, with far more K2 in MK-7 and MK-5. 

Very good source of vitamin C, fiber, and probiotics.

Health benefits: Assists a weak immune system and digestion; 

Reduce inflammation and balance gut microbiota hereby. 

A concern is K2 for heart and bone health.

Flavor and Use: A bit tangy and crunchy. 

Add it to sandwiches, toss it into salads, or serve it as a side dish. 

Note: Opt for unpasteurized and refrigerated varieties for raw probiotic cultures.

3. Kimchi

What It Is: Fermented vegetables, most often napa cabbage and radishes, flavored with garlic, chili, and ginger, and made the traditional way in Korea.

Vitamin K Status: Trace to K2 (MK-7) in moderate amounts.

Contains abundant antioxidants, including vitamins A, B, C, etc. 

Health benefits: Could lower cholesterol and blood pressure. 

Contains Lactobacillus plantarum, an effective probiotic for the gut. 

Has potent properties for immunity and benefits bones. 

Taste and Use: Spicy, sour, and everything in between. 

Best enjoyed as a side dish together with soups or with rice or noodles. 

Pro Tip: The longer it is fermented, the more vitamin K2.

4.Cheese (Aged and Fermented Varieties) That's What It Is :

Cheeses, hard and semi-hard types such as Gouda, Brie, Edam, and Jarlsberg, are from fermentation using bacteria from milk.

Content of Vitamin K:

They are good sources of vitamin K2, especially MK-8 and MK-9.

That changes according to age and the bacteria used.

Health Benefits:

Keeps improving bone mineral density.

It may prevent the calcification of arteries.

It contains a very high quantity of calcium and protein.

Taste and Use: 

Rich flavors with a savory taste. 

Add on salads and sandwiches, or enjoy it with fruits and crackers.

Note to Remember: Soft, fresh cheese contains comparatively less K2 than aged varieties.

5. Miso 

What It Is: 

A paste of fermented soybeans, salt, and koji (Aspergillus oryzae) fungus.

Vitamin K Content: Contains some K2 (mainly MK-7) but is much less than natto.

Contribution to B vitamins, antioxidants, and minerals.

Health Benefits:

Improves the digestive system and gut flora. 

Decreasing the chances of stroke and heart disease. 

Improves immune activity.

Taste & Use: 

Rich, savory, umami paste. 

Use in soups, marinades, and sauces. Health Tip: Add miso last into boiling hot foods to preserve most of its nutrients and probiotics.

6.Kefir

What it is: Kefir is a fermented dairy product made from kefir grains, which are a combination of yeast and bacterial cultures. 

Vitamin K Content: There is a variable content of vitamin K2 in kefir, from moderate to low, mostly MK-7.

Probiotic-rich calcium and vitamin B12.

Health benefits: 

Builds strong bones and teeth. 

It improves the immunity and digestive system as well. 

Aids in lactose digestion and might give some relief from bloating. 

Taste & Use: 

It has a tangy, creamy texture like yogurt that you can drink.

Warm drink or blend in smoothies. 

Note: Nutritionally deficient water kefir compared to dairy kefir. 

7.Tempeh 

What it is: 

A soy product from Indonesia, it is obtained by fermenting whole soybeans using Rhizopus into a firm, cake-like block. 

Vitamin K Content: Moderate K2 MK-7 source. 

Contains the highest plant protein, as well as fiber and isoflavones. 

Health Benefits: Good for heart and bone health, improves gut health and nutrient absorption; this is a vegan source of vitamin K2. 

Taste & Use: Nutty and earthy flavor. Can be grilled, sautéed, or crumbled into stir-fries and tacos. 

Hint: Fermentation improves digestibility and increases vitamin content.

How Much Vitamin K is Required By You?

Life Stage Recommended Daily Intake (Vitamin K1) 

Men Adult 120 mcg 

Women Adult 90 mcg 

Pregnant90 mcg 

Breastfeeding Women 90 mcg 

There is no recommended dietary allowance for vitamin K2. Experts recommend that one take at least 100-200 mcg/day of this vitamin to enjoy its maximum benefits regarding cardiovascular and skeletal health.

K2 and Health: The Wider Picture

The consumption of fermented foods is one of the easiest and most natural ways to promote a higher status of vitamin K; particularly vitamin K2 acts directly to lower osteoporosis risk and vascular calcification and regulates calcium metabolism in the body.

Research keeps on affirming that vitamin K2 lives for a long time and ages healthy.

Ways to Maximize Vitamin K Use 

Complement your fermented foods for more variety on the plate and nutrient balance.

Eat those vitamin K foods with good fats (olive oil, avocado) for maximum absorption.

Fermented condiments and spreads are energizing dishes without much fuss.

Avoiding pasteurized forms of fermented foods destroys living bacteria and loses nutrients.

Conclusion and Call to Action

Wrap-Up: Key Highlights

Vitamin K2 is important for bone health, cardiovascular health, and general health. However, it's almost absent in the contemporary diet. 

Fermented foods are among the richest sources of vitamin K2 available to the body. 

Natto, sauerkraut, kimchi, a few selected cheeses, miso, kefir, and tempeh will all help contribute vitamin K to your system. 

Even a couple of helpings a week of these foods will greatly assist in meeting your needs while also benefiting your gut microbiome.

Next: Eat Your Way To Health

Take charge of your health now.🌿

✅Make sure 1-2 fermented foods are included in your plan each week. 

✅Experiment with some recipes with natto, miso, or kimchi. 

✅Discuss your vitamin K status with your health professional if you are at high risk for osteoporosis or heart disease.

The Missing Link:

Modern diets are handy for loading all the calories and yet robbing us of potential nutrients. If the vegetarian fermented foods have actually been the missing link on your way to better health? 

Take it slow; be consistent. Your bones, heart, and gut will thank you.