What fruit has vitamin K2? Debunking the menaquinone myth

While many people assume that a variety of fruits provide vitamin K2, the fact is that menaquinone is not naturally produced in plants. This fat-soluble nutrient is primarily synthesized by bacteria during fermentation and found in animal products, making the quest to find it in fruit a search for a ghost nutrient.

Quick Summary

Most fruits do not contain vitamin K2 (menaquinone), which is of bacterial origin. Primary sources of K2 include fermented foods like natto, certain cheeses, and animal products. It is important to differentiate K2 from K1, found in green plants.

Key Points

• No Fruit Contains Vitamin K2: Menaquinone (K2) is of bacterial origin, while fruits contain Vitamin K1 (phylloquinone).

• Fermented Foods Are Rich in K2: The highest concentrations of vitamin K2 are found in fermented foods like natto and hard cheeses.

• Animal Products Offer K2: Grass-fed dairy, egg yolks, and liver contain vitamin K2, mainly the MK-4 subtype.

• K1 vs. K2 Distinction: Vitamin K1 from plants primarily aids blood clotting, whereas K2 from bacteria is more effective for bone and arterial health.

• Boost K2 with Fat: Since Vitamin K is fat-soluble, consuming K2-rich foods with some dietary fat enhances absorption.

Vitamin K is an essential fat-soluble nutrient crucial for blood clotting and regulating calcium deposition. It exists in two main forms: K1 (phylloquinone) and K2 (menaquinone).

The Fundamental Difference Between K1 and K2

Vitamin K1 is plant-derived and abundant in leafy greens, known for its role in blood coagulation. Vitamin K2 is primarily of microbial origin, synthesized by bacteria found in fermented foods and some animal products. For details on dietary sources and functions of Vitamin K1 and K2, refer to {Link: Consensus https://consensus.app/search/fermented-foods-main-vitamin-k2/WCj9qshwRluI8y_n3Xr1Gg/}.

Conclusion

Fruits do not contain vitamin K2. While beneficial for K1 and other nutrients, K2 (menaquinone) is produced by bacteria and found in fermented foods and animal products. For optimal bone and heart health, a diet including K1-rich plants and K2-rich bacterial/animal sources is recommended.

Frequently Asked Questions

Which fruit has vitamin K2?

No fruit naturally contains vitamin K2 (menaquinone). This form of vitamin K is produced by bacteria in fermented foods and is present in certain animal products.

What is the best source of vitamin K2?

The single richest food source of vitamin K2 is natto, a Japanese dish made from fermented soybeans. Other excellent sources include fermented cheeses, egg yolks, and liver.

Do bananas contain vitamin K2?

No, bananas do not contain vitamin K2. While sometimes mentioned as a vitamin K source, this refers to the K1 form, which is found in trace amounts.

Is the vitamin K in kiwi K1 or K2?

The vitamin K found in kiwi is Vitamin K1 (phylloquinone), which is the form produced by plants. It does not contain menaquinone (K2).

Why is vitamin K2 not found in fruits?

Vitamin K2 is not found in fruits because its synthesis requires bacteria. Plants produce a different form, Vitamin K1, during photosynthesis.

Can I get enough K2 from my gut bacteria alone?

While gut bacteria can produce some vitamin K2, absorption from this source is generally considered to be inefficient. Dietary intake from fermented and animal foods is the most reliable way to obtain sufficient K2.

What is the difference between K1 and K2 functions?

Vitamin K1 is mainly involved in blood clotting, while vitamin K2 is crucial for bone mineralization and for preventing calcium from accumulating in arteries.