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Vitamin K-2, also known as menaquinone, isn't as commonly found in foods as vitamin K-1, or phylloquinone. It is mainly found in animal products, and the bacteria in your intestines can also produce it. This form of vitamin K may be better for keeping your bones strong and limiting your risk for osteoporosis than vitamin K-1, according to an article published in "Alternative Medicine Review" in March 2005 5. Women need 90 micrograms per day of vitamin K for proper blood clotting, and men need 120 micrograms per day.
Chicken and Vitamin K-2
Poultry is one of the better sources of vitamin K-2. For example, a 3-ounce serving of chicken breast with the skin has 12.4 micrograms, and the same amount of dark meat from a chicken thigh with the skin contains 10.2 micrograms. Skip the skin and eat a rotisserie chicken thigh, and you'll be consuming 20.9 micrograms of vitamin K-2. Each drumstick contains 18.9 micrograms.
Beef and Pork
Beef and pork aren't as high in vitamin K-2 as chicken. A 3-ounce serving of canned pork has 12.7 micrograms of vitamin K-2, and 3 ounces of ham provide about 8.2 micrograms. Eating the same amount of grilled beef chuck will increase your vitamin K-2 intake by 2.6 micrograms, and 3 ounces of grilled bottom round steak have 1.4 micrograms.
Fish and Seafood
Most types of seafood only provide trace amounts of vitamin K-2. However, a 3-ounce serving of oysters has 4.2 micrograms of this vitamin. The same amount of canned pink salmon provides 0.4 microgram. If you prefer shrimp, 3 ounces will increase your vitamin K-2 intake by 0.3 microgram.
Dairy Products and Other Sources
Fermented foods, including cheese and natto, a type of fermented soybean commonly eaten in Japan, also provide vitamin K-2. A tablespoon of cream cheese contains 2.9 micrograms, a cup of whole milk has 2.4 micrograms and 1/2 cup of creamed cottage cheese provides 1 microgram of vitamin K-2.
A 3-ounce serving of canned pork has 12.7 micrograms of vitamin K-2, and 3 ounces of ham provide about 8.2 micrograms. However, a 3-ounce serving of oysters has 4.2 micrograms of this vitamin. Skip the skin and eat a rotisserie chicken thigh, and you'll be consuming 20.9 micrograms of vitamin K-2.
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