Vitamin K is a vital fat-soluble nutrient, but it's important to know it exists in two primary forms: K1 (phylloquinone) and K2 (menaquinones). While K1, abundant in leafy greens, is crucial for blood clotting, K2 plays a distinct and equally important role in directing calcium to the bones and away from arteries. This function is critical for maintaining strong bones and promoting cardiovascular health. Unfortunately, a diet rich in K1 does not guarantee sufficient K2, and a 2022 study showed that standard Indian staples often lack detectable levels of K2.
Dairy and Fat-Based Sources
Unlike the more common and lower-fat curd used for daily consumption, full-fat dairy products derived from grass-fed animals are a key source of vitamin K2 (specifically MK-4). The diet of the animal directly influences the K2 content of the milk and subsequent products.
Ghee
Traditionally revered in Ayurveda, ghee is a significant source of vitamin K2, provided it comes from grass-fed cows. As a clarified butter, it retains the fat-soluble vitamins, including K2, from the milk. Using a spoonful of high-quality, grass-fed ghee in your meals, especially when cooking with vegetables, can aid in the absorption of all fat-soluble vitamins, including K2. It's a simple way to increase your intake through a deeply traditional food.
Paneer and Curd
For vegetarians, full-fat paneer (especially if made from grass-fed milk) and high-fat curd can contribute some vitamin K2 to the diet. However, the levels can be inconsistent and depend heavily on the source of the milk. The fermentation process in curd-making, while not producing K2 at the level of specific bacterial fermentations, can add to the overall intake.
Fermented Indian Foods (Beyond the Obvious)
Many popular fermented Indian foods like idli and dosa are made with lactic acid bacteria, which typically do not produce significant amounts of K2. However, several regional fermented soybean products across the Himalayas offer a more promising path for vegetarians and vegans.
Kinema, Hawaijaar, and Bekang Um
These are traditional fermented soybean foods from parts of Nepal and Northeast India (Sikkim, Manipur, Mizoram). They are made by fermenting soybeans using Bacillus subtilis bacteria, the same species responsible for producing the exceptionally high levels of K2 (MK-7) found in Japanese natto. While the K2 content can vary based on the specific fermentation process and bacteria, these represent a potent source of this nutrient within the Indian subcontinent.
Comparison of Common Indian Vitamin K Sources
| Food Item | Primary Vitamin K Type | Vitamin K Content in Typical Indian Diet | Notes |
|---|---|---|---|
| Green Leafy Vegetables (Palak, Methi) | K1 | Abundant and High | Excellent for blood clotting, not a primary source of K2. |
| Ghee (Grass-Fed) | K2 (MK-4) | Variable, can be significant | Good source of K2, especially from grass-fed cows. |
| Paneer/Curd (Full-Fat) | K2 (MK-4) | Variable and Inconsistent | K2 levels depend on the fat content and animal's diet. |
| Idli/Dosa | Trace K2 (or negligible) | Low | Fermented with lactic acid bacteria; not a meaningful K2 source. |
| Kinema/Hawaijaar | K2 (MK-7) | Variable and Regional | High potential for K2, similar to Japanese natto, but geographically limited. |
| Egg Yolks | K2 (MK-4) | Moderate to Low | K2 content depends on the chicken's diet. |
| Chicken Liver | K2 (MK-4) | Significant | A rich source, though intake is not typically high for most. |
Animal-Based Sources in the Indian Diet
For non-vegetarians, animal products are a reliable source of vitamin K2. The MK-4 variant of K2 is particularly concentrated in these foods.
Eggs
Egg yolks, especially from free-range or pasture-raised chickens, are a moderate source of K2. Including whole eggs in your diet is a straightforward way to boost your intake. For better absorption, eggs are naturally high in fat, which aids this process.
Chicken and Organ Meats
Organ meats like chicken liver are particularly rich in MK-4. Even regular chicken, especially the thigh and wing, provides more K2 than some other meats. While not a staple for every meal, incorporating these foods into your weekly diet can make a significant difference.
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines contain small but useful amounts of vitamin K2, along with beneficial omega-3 fatty acids. While not a traditional part of all regional Indian cuisines, their growing availability makes them a viable option for those seeking dietary diversity and K2.
Tips for Maximizing Vitamin K2 Intake
- Prioritize Grass-Fed Dairy: Whenever possible, opt for milk, ghee, and paneer from grass-fed animals to maximize MK-4 content.
- Explore Regional Specialties: If accessible, seek out fermented soybean products like kinema, hawaijaar, or bekang um for a potent dose of K2 (MK-7).
- Pair with Healthy Fats: Always consume your K2 sources with a little fat, as this is a fat-soluble vitamin. A meal with ghee or full-fat dairy is ideal.
- Include Egg Yolks: Ensure you are consuming the whole egg, as the yolk is where the K2 is concentrated.
- Consider Fermented Foods: Add high-quality curd or kefir (a fermented milk drink) to your diet for a daily dose of probiotics and potentially some K2.
Conclusion
While many popular Indian dishes are rich in the more common vitamin K1, finding meaningful sources of vitamin K2 requires a more deliberate approach. A typical Indian diet can be insufficient in K2, but by strategically including traditional ghee from grass-fed sources, specific regional fermented soybean dishes, and animal products like eggs and liver, one can effectively improve their intake. By understanding the distinction between K1 and K2 and choosing foods accordingly, it is possible to enhance bone and cardiovascular health. For those unable to access sufficient dietary sources, supplementation with MK-7 may be a beneficial option, as suggested by recent research.
Scientific Study on Vitamin K Insufficiency in the Indian Population
An epidemiological study found low serum levels of vitamin K2 (MK-7) among both healthy and diabetic individuals in India, suggesting widespread insufficiency. The researchers concluded that the general Indian population could benefit from K2 supplementation, given that many tested staple foods had undetectable levels of K2. This study provides a strong basis for reassessing dietary intake and considering targeted food choices.
