Chicken drumsticks contain high levels of vitamin K2. Vitamin K2, also known as menaquinone, is a fat-soluble micronutrient belonging to the vitamin K family. Collectively, K2 and K1, also known as phylloquinone, play a critical role in your body’s blood coagulation process. A deficiency of vitamins K1 and K2 could lead to uncontrolled bleeding. However, K2 also has some significant health benefits of its own. Although K2 deficiencies are uncommon, you can get additional amounts of the nutrient in several foods. K2 and Heart Health A team of Dutch researchers conducted a review of scientific literature to determine what, if any, effect the dietary intake of vitamin K and its subgroups K1 and K2 would have on the incidence of coronary heart disease in postmenopausal women. Their review focused on a large-scale study of roughly 16,000 women between the ages of 49 and 70 and with no history of cardiovascular disease prior to the study. Their analysis of long-term data, reported in a 2008 issue of “Nutrition, Metabolism & Cardiovascular Diseases,” showed that an elevated intake of K2 -- most notably the K2 menaquinone components MK-7, MK-8 and MK-9 -- lowered the risk of coronary heart disease.
No comparable benefits were observed for K1. Researchers concluded that increased intake of K2 could provide protection against coronary heart disease. Possible Anticancer Properties To determine if the dietary intake of vitamins K1, K2 or both would have any effect on the risk of prostate cancer, German researchers analyzed data that had been gathered for the Heidelberg phase of the European Prospective Investigation into Cancer and Nutrition. Their analysis revealed a reduced risk of the cancer among study subjects who ingested high levels of dietary K2, but no such beneficial effects from the consumption of dietary K1. In their findings, published in the April 2008 issue of “The American Journal of Clinical Nutrition,” researchers suggested follow-up studies to confirm the link between vitamin K2 and a reduced risk for prostate cancer. Meats and Poultry Unlike K1, which is found mostly in green, leafy vegetables, K2 occurs naturally in animal-based foods, most notably meats and poultry.
Data from the USDA National Nutrient Database for Standard Reference, as published on the FoodInfo.us website, show that 100 grams of beef-pork pepperoni contain 41.7 micrograms of vitamin K2, making it the richest listed source of the micronutrient. A chicken drumstick, meat only, contains 35.7 micrograms of K2 per 100 grams, while beef-pork salami has 28 micrograms of K2. A smoked pork sausage link contains 13.7 micrograms, and fast-food chicken tenders average 10.3 micrograms per 100 grams. Other K2 Food Sources In addition to meat and poultry, K2 occurs naturally in a number of other animal-based foods, most notably cheese, eggs and butter. According to USDA data provided by FoodInfo.us, 100 grams of cream cheese contains 19.7 micrograms of K2, while 100 grams of dried egg mix has 11.4 micrograms. Imitation cheese food has 6.1 micrograms of K2, and dry white cheese has 5.9 micrograms per 100 grams. References Food and Agriculture Organization: Chapter 10. The World's Healthiest Foords are health-promoting foods that can change your life.
Try the exciting new lunch recipe from Day 1 of our upcoming 7-Day Meal Plan. Happy St. Patrick's Day! Can Preparation Methods Impact the Benefits of Cruciferous Vegetables? How consistent does my diet have to be in order for me to stay healthy? Is it possible to create a well-balanced diet without paying attention to portion sizes? Is Healthy Eating possible on a tight budget? Is it okay for me to "eat on the run?" Does Healthy Eating require cooking on a regular basis? Are grocery lists and organized food plans required for Healthy Eating? Does Healthy Eating require three meals each day? Are snacks a good thing or a bad thing for Healthy Eating? Does it matter if dinner is the largest meal of the day? Unwanted Consequences of High-Heat Cooking? Raw vs Cooked Food - Chewing and Digestion Raw vs Cooked Food - Making Raw Foods More Digestible How do cooking temperatures affect vegetable nutrients? What do you think about microwave cooking?
Eating Grains -or Not Adapting a Meal Plan for Little or No Grains Is gluten-free the same as wheat-free? How is wheat related to other grains? Is gluten sensitivity the same thing as wheat allergy? Can I still have an unwanted reaction to wheat or grains, even if I always choose whole grains? Do you consider grains to be a priority food group for healthy eating? Can you help set the record straight on gluten-free foods, grain-free diets, and the "wheat belly diet?" Are there legitimate and distinct health issues related to consumption of grains versus wheat versus gluten? Are vegetarian diets really more healthful? What do you think about a mostly vegetarian-plus-seafood meal plan? What do you think about a mostly vegetarian-plus-dairy/eggs meal plan? How does seafood compare with dairy/eggs as a "protein booster" on a vegetarian diet? What nutrients are most likely to be deficient in a vegetarian diet? How much of a problem is iron in a vegetarian diet?
How much of a problem is protein in a vegetarian diet? Is vitamin B12 really a problem in a vegetarian diet? Can a vegetarian diet help me lose weight? Does WHFoods directly advocate a vegetarian meal plan? What if I eat vegetarian most of the time, but enjoy meat and poultry on occasion? If I am mostly eating plant foods, do I still need to be concerned about food quality? I've heard a lot about eating a "colorful diet." Should I pick fruits and vegetables based on color to help me get more benefits from these foods? How do our vegetable recommendations at WHFoods compare with common public health recommendations? All Foods are not for Everyone An Overview of Adverse Food Reactions What are food intolerances? Adverse Food Reactions: Environment and Cross Related Reactions What is meant by the term "goitrogen" and what is the connection between goitrogens, food, and health? What are purines and how are they related to food and health?
Can you tell me about oxalates, including the foods that contain them and how are they related to nutrition and health? Which foods are classified as "nightshades," and is it true that foods from this group can potentially contain problematic substances? Can you tell me more about chlorophyll? Does chlorophyll provide health benefits? How do cooking and handling affect the chlorophyll in food? Which foods contain chlorophyll - and in what amount? What is the certification process in a food becoming certified organic? Can you tell me more about the labeling of organic foods? What is the difference between a focus on organic regulations versus a focus on sustainability? What is your approach to genetically modified foods? How does my digestion work and how can I improve it? Is it ok to cook with extra virgin olive oil? We're Number 1in the World! Over 100 Quick &Easy Recipes Our Recipe Assistant will help you find the recipe that suits your personal needs.