New Research on Vitamin K2 content of Cheeses
Vitamin K2 is key to the body’s process of drawing calcium into the bones and incorporating it into the bone matrix. A poor Vitamin K status is associated with lower bone mass and a higher chance of hip fractures in the elderly. Vitamin K2 is found predominately in animal products with Natto, a fermented soy food, being the only vegetarian food source.
New research published June 2017 in Current Developments in Nutrition found that low and full fat dairy products contain more Vitamin K2 than previously reported. Vitamin K is a fat soluble vitamin so fat free dairy is not a good source. Cheeses such as Blue Cheese (125 mcg. per ounce), Brie, Camembert, crème fraiche, Limburger, and Mascarpone (around 145 mcg per ounce) are excellent sources of K2. Monterey Jack, Havarti. Gouda, Swiss, Cream cheese and Fontina have less but are still good sources (83 mcg per ounce). Hard cheeses like Parmesan and Cheddar contain around 80 mcg. K2 per ounce.
Full fat cheeses contain more K2 than reduced fat cheeses.
Full fat cheeses should be eaten in moderation and paired with low acid foods like fruits or vegetables. One of my favorites is blue cheese with fresh figs. Full fat cheeses offer an enjoyable way to add K2, as well as protein and calcium, to your diet.
Read my February 2014 blog for additional information on K2