Patrick Oconnell
Vitamin K2, also known as menaquinone, is an essential nutrient for bone, heart, and brain health. It is produced by bacteria during the fermentation process and can be found in a variety of cheeses. The amount of vitamin K2 in cheese can vary depending on factors such as the type of cheese, the time of ripening, the fat content, and the geographic area of production. Cheddar cheese, a popular variety, has been found to contain varying levels of vitamin K2 in different studies. While some studies report relatively low levels of K2 in cheddar, others suggest that it contains significant amounts. Therefore, the presence and quantity of vitamin K2 in cheddar cheese remain a subject of ongoing research, with factors such as ripening time and production methods influencing the K2 content.
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What You'll Learn
Cheddar cheese contains vitamin K2
Vitamin K2 is important for bone, heart, and brain health. It works together with vitamin D3 to support cardiovascular health and bone health. While vitamin D3 helps the body absorb calcium, vitamin K2 ensures that the calcium goes to the right places, such as bones and teeth, and moves it away from arterial walls, heart valves, and organs. Vitamin K2 also helps prevent muscle cramps, especially in older individuals.
Cheddar cheese is not the only dairy product that contains vitamin K2. Other cheese varieties, such as Gouda, Brie, Edam, Jarlsberg, and cream cheese, are also good sources of vitamin K2. In addition, fermented dairy products like butter and sour cream contain reasonable amounts of vitamin K2. The amount of vitamin K2 in these products can vary depending on processing conditions such as starter cultures, fermentation or ripening conditions, and fat content.
It is worth noting that vitamin K2 is also found in non-dairy foods, although these sources may be less appealing to some individuals. Natto, a strongly fermented Japanese soybean product, is known to have the highest MK-7 level of any food. Other sources include cheonggukjang, eggs, and chicken dark meat. However, for those who do not eat meat, supplements based on natto bacteria can be a good option to ensure adequate vitamin K2 intake.
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Vitamin K2 is produced by bacteria during the fermentation process
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin with critical roles in blood coagulation and bone metabolism. It is produced by bacteria during the fermentation process and is found in a variety of foods, including cheese.
Menaquinone biosynthesis is a complex process involving multiple metabolic pathways, such as glycolysis, the pentose phosphate pathway, and the shikimate pathway. The important intermediates chorismate and polyisoprene are synthesized from precursors like G3P, pyruvate, and E4P. The classical pathway and the
Bacteria and archaea are the main producers of menaquinone, and different strains can produce different types. MK-7, one of the most potent forms of menaquinone, is mainly produced by the fermentation of Bacillus subtilis, a bacterium commonly used in the production of natto, a traditional Japanese food made from fermented soybeans. The proportion of MK-7 among all isoforms produced by B. subtilis can reach up to 90-96%.
Cheese, particularly hard varieties like Gouda and Cheddar, can be an excellent source of menaquinone. The amount of vitamin K2 in cheese can vary depending on factors such as the type of cheese, ripening time, fat content, and geographic origin. For example, the vitamin K2 content in Cheddar cheese was reported as 281 ± 11.9 μg/100 g by Fu et al. (2017) and 25.66 μg/100 g by Vermeer et al. (2018), showcasing the variation in vitamin K2 content even within the same type of cheese.
In addition to cheese, other fermented foods that are good sources of vitamin K2 include natto, sauerkraut, and miso. These fermented foods contain the longer subtypes of menaquinone, MK-5 to MK-14. The fermentation process and the specific bacteria involved play a significant role in determining the form and amount of vitamin K2 present in these foods.
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Cheddar has a moderate amount of K2
Cheddar cheese contains a moderate amount of K2. Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays an essential role in maintaining bone, heart, and brain health. It is produced by bacteria during the fermentation process of cheese-making. The amount of vitamin K2 in cheese can vary depending on factors such as the type of cheese, fermentation or ripening time, fat content, and geographic origin.
Cheddar cheese is a popular variety that falls somewhere in the middle when it comes to K2 content. While it contains more K2 than some soft cheeses like mozzarella and feta, it has lower levels compared to certain hard cheeses such as Gouda and Edam. The K2 content in cheddar can be influenced by the time it is ripened, with longer ripening periods potentially resulting in higher K2 levels.
The presence of K2 in cheddar cheese is notable because it is not commonly found in many other foods. K2-rich foods are typically those that are less popular in modern diets, such as fatty organ meats and fermented foods. This makes cheese an important source of K2 in the Western diet, especially for those who do not consume meat.
The recommended daily intake of K2 is between 180 and 360 mcg, which can be achieved through consuming adequate amounts of cheese, curd, and other K2-rich foods. However, it is important to note that the K2 content in cheese can vary significantly, and factors such as grass-fed dairy or the use of grass-pastured animals do not seem to impact the K2 content as the bacteria used to culture the cheese remain the same.
In conclusion, while cheddar cheese provides a moderate amount of K2, combining it with other sources of K2, such as fermented foods or eggs, can help individuals reach their recommended daily intake of this important vitamin.
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Vitamin K2 is important for bone, heart and brain health
Cheddar cheese is a good source of vitamin K2, which is important for maintaining bone, heart, and brain health. Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that occurs naturally in two forms: phylloquinone (K1) and a range of menaquinones (K2). While vitamin K1 is synthesized by green plants, vitamin K2 is commonly found in fermented dairy products, such as cheese.
Vitamin K2 plays a crucial role in bone health by activating proteins that promote bone growth and maintenance. It stimulates the production of osteocalcin, also known as bone Gla protein, which helps to build and strengthen bones. Additionally, vitamin K2 regulates calcium deposition, promoting the calcification of bones while preventing the calcification of blood vessels and kidneys. This regulation of calcium homeostasis is essential for maintaining bone and vascular health.
The importance of vitamin K2 extends to cardiovascular health as well. By activating the anti-calcific protein matrix Gla protein, vitamin K2 helps to prevent vascular and valvular calcification, reducing the risk of arterial stiffness and improving cardiovascular outcomes. Studies have suggested that vitamin K2 supplementation may be beneficial for individuals at risk of heart disease, although more research is needed to confirm these findings.
Vitamin K2 also has potential benefits for brain health. While direct evidence is limited, studies have shown that vitamin K2 plays a role in regulating calcium homeostasis, which is important for maintaining brain function. Additionally, vitamin K2's role in calcium metabolism and bone health can indirectly support brain health, as adequate calcium levels and strong bones are essential for overall health, including cognitive function.
Overall, vitamin K2 is an important nutrient for maintaining bone, heart, and brain health. Cheddar cheese, particularly those produced in Britain, is a good source of vitamin K2, contributing to a healthy diet that supports these vital functions. However, it is always recommended to consult with a healthcare professional before making significant dietary changes or adding supplements to your routine.
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Other sources of vitamin K2
Vitamin K2 is mainly found in animal and fermented foods. Here are some of the best sources of vitamin K2:
Natto
Natto is a traditional Japanese dish made from fermented soybeans. It is one of the richest sources of vitamin K2 available, with 3 oz of natto containing 850 mcg of vitamin K2, which is more than seven times the daily recommended amount. In addition to vitamin K2, natto is also high in other important nutrients like fibre, protein, and iron.
Sauerkraut
Sauerkraut is another fermented food that is rich in vitamin K2. It is made from fermented cabbage and has a distinctive sour flavour. The fermentation process offers many health benefits, such as promoting good gut health and boosting immunity.
Organ Meats
Organ meats, such as liver, are excellent sources of vitamin K2. Beef liver, in particular, is one of the most nutritious meat products you can eat, containing a significant amount of vitamin K2, as well as other essential nutrients like vitamin A, riboflavin, folate, and copper.
High-Fat Dairy Products
Vitamin K2 is also found in high-fat dairy products from cows, such as cheese. Cheeses like Gouda and blue cheese are good sources of vitamin K2, as well as other nutrients like calcium and protein. However, it's important to consume these cheeses in moderation due to their high saturated fat and sodium content.
Eggs
Eggs, specifically egg yolks, are another source of vitamin K2. The amount of vitamin K2 in an egg yolk can vary depending on the hen's diet, but it can contain up to 192 mcg of vitamin K2.
While these foods are excellent sources of vitamin K2, it's important to note that some of them, such as high-fat dairy and organ meats, should be consumed in moderation due to potential health concerns. Additionally, it is always recommended to consult with a healthcare professional before making significant changes to your diet or taking supplements.
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Frequently asked questions
Yes, cheddar cheese does contain vitamin K2.
Vitamin K2 is a fat-soluble vitamin that includes two naturally occurring forms: phylloquinone (K1) and a range of menaquinones, MK4-M13 (K2).
The amount of vitamin K2 in cheddar cheese varies depending on the production method and location. One study reported 281 ± 11.9 μg/100 g of total vitamin K in cheddar cheese, while another reported a much lower value of 25.66 μg/100 g.
Yes, several other cheeses contain vitamin K2, including Gouda, Brie, Edam, Colby, hard goat cheese, Swiss, Gruyere, and Jarlsberg.
Vitamin K2 is important for bone, heart, and brain health. It works together with vitamin D3 to support cardiovascular health and improve bone strength.
