Andy Montoya
Vitamin K is an essential nutrient that our bodies need for healthy blood clotting. It comes in two forms: Vitamin K1, found in leafy greens, and Vitamin K2, found in dairy, meats, and fermented foods. While K1 is easy to get from foods, K2-rich foods are harder to find. Cheese is one of the best sources of Vitamin K2, along with nutrients like calcium, vitamin A, and protein. The amount of Vitamin K2 in cheese varies based on the type of cheese, the time of ripening, the fat content, and the geographic area where it is produced. Cheddar cheese, a popular variety, has been found to contain average to high amounts of Vitamin K2.
Does Cheddar Cheese Have Vitamin K?
| Characteristics | Values |
|---|---|
| Vitamin K Content | Cheddar cheese has a low amount of vitamin K2 (menaquinone) and contains lower total vitamin K content compared to full-fat cheese. |
| Vitamin K Forms | Cheddar cheese contains vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). |
| Vitamin K Content in Cheddar Cheese Over Time | The vitamin K2 content in cheddar cheese decreases over time. |
| Fat Content | Cheddar cheese is a lower-fat product and has a lower vitamin K content compared to full-fat cheese. |
| Comparison with Other Cheeses | British Cheddar cheese contains average amounts of menaquinones (235 ng/g) compared to other European cheeses. Gouda cheese has higher levels of vitamin K when ripened for longer periods. Hard cheeses typically have more vitamin K2 than soft cheeses. |
| Health Benefits | Vitamin K is essential for healthy blood clotting and plays a role in bone, heart, and brain health. |
| Recommended Intake | There is no official RDA or Daily Value for Vitamin K2. Experts recommend between 100-200 mcg per day, with some studies suggesting 180 mcg as the optimal amount. |
| Other Food Sources of Vitamin K2 | Vitamin K2 is found in fatty organ meats, fermented foods, and animal products. Examples include Natto (a Japanese dish made from fermented soybeans), chicken, beef liver, and eggs. |
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What You'll Learn
Cheddar has less vitamin K than full-fat cheeses
Cheddar cheese contains vitamin K, specifically vitamin K2 or menaquinone. However, compared to other full-fat cheeses, it has a lower vitamin K content. This is due to its lower fat content, as vitamin K is a fat-soluble vitamin.
Vitamin K is an essential nutrient for our body's functions, such as healthy blood clotting. It comes in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is found in leafy greens, vegetables, and some plant oils, while vitamin K2 is commonly found in dairy, fermented foods, and animal products.
Cheese, in general, is a good source of vitamin K2. Hard cheeses typically have higher levels of vitamin K2 compared to soft cheeses. The amount of vitamin K2 in cheese varies depending on factors such as the type of cheese, time of ripening, fat content, and geographic area of production.
For example, Gouda cheese ripened for a longer period has been found to have higher levels of vitamin K2. Similarly, the Swiss cheese Emmenthal has a higher vitamin K content than Gruyère. Additionally, the origin of the cheese also plays a role, as Gouda made in the Netherlands has a higher K2 content than Gouda produced in the USA.
While cheddar cheese contains vitamin K2, its content is lower than that of full-fat cheeses due to its lower fat content. This makes cheddar a lower-fat alternative for those seeking to include vitamin K in their diet while moderating their fat intake.
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Vitamin K2 is found in dairy, animal products, and fermented foods
Vitamin K2, or menaquinone, is found in dairy, animal products, and fermented foods. It is an essential, fat-soluble nutrient that our bodies need for functions like healthy blood clotting. While the human body makes some vitamin K in the colon, most people get the rest from their diet.
Vitamin K2 is found in dairy products like milk, yoghurt, and butter. A US study showed that K2 was more prevalent in higher-fat milk and yoghurt than in lower-fat and fat-free versions. Butter, a high-fat dairy product, has been shown to contain reasonable amounts of K2 (15 μg/100 g MK-4). Fermented dairy products are also good sources of K2, and processing conditions such as starter cultures, fermentation or ripening conditions, and fat content can affect the K2 content.
Vitamin K2 is also found in animal products, particularly fatty organ meats. Beef liver is one of the most nutritious meat products and is the best meat-based source of vitamin K2, with 11 micrograms in a 100-gram serving. Chicken also contains vitamin K2, with 10 micrograms per 100-gram serving, which is five to ten times the vitamin K2 content of beef or pork. However, these animal products are also high in saturated fats and calories, so it is important to moderate portions.
In addition to dairy and animal products, vitamin K2 can be found in fermented foods. Natto, a Japanese dish made from fermented soybeans, is the richest source of vitamin K2 available. One tablespoon of Natto contains 150 micrograms of vitamin K2, about twice the recommended intake. Fermented cheese is also an excellent source of menaquinones, with Dutch Gouda being high in K2 while Gouda made in the USA contains very little.
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Cheddar has more vitamin K2 than Kraft slices, mozzarella, and parmesan
Cheddar cheese has more vitamin K2 than Kraft slices, mozzarella, and parmesan. While vitamin K1 is found in leafy greens, vegetables, and some plant oils, vitamin K2 is found in dairy, fermented foods, and animal products. Cheese and curd are the most important sources of long-chain menaquinones in the Western diet, and in general, hard cheeses are richer in menaquinones than soft cheeses.
The vitamin K content in cheese depends on the type of cheese, the time of ripening, the fat content, and the geographic area where the cheeses are produced. For example, Gouda cheese ripened for 13 and 26 weeks had higher levels of vitamin K2 than the same cheese ripened for only 4 weeks. Similarly, the Swiss Emmental cheese almost exclusively contained MK-10, which is produced by the probiotic Propionibacterium freudenreichii, also responsible for the cheese's large holes and typical taste.
Vitamin K2 is important for bone, heart, and brain health, and studies have shown that it may reduce the risk of harmful blood clots and heart disease. However, it is important to note that vitamin K2 sources are also high in saturated fats and calories, so moderation is essential. While there is no official RDA or Daily Value established for Vitamin K2, most experts recommend between 100 and 200 mcg per day, and this can be achieved through a combination of foods such as chicken dark meat, eggs, and European hard cheeses.
In summary, while Cheddar cheese has more vitamin K2 than Kraft slices, mozzarella, and parmesan, the vitamin K2 content in cheese varies and is influenced by various factors such as ripening time and fat content. Vitamin K2 is important for maintaining bone, heart, and brain health, but it is essential to consume it in moderation due to its high saturated fat and calorie content.
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Vitamin K is important for healthy blood clotting
Cheddar cheese does contain vitamin K, specifically vitamin K2 (menaquinone). Vitamin K is an essential fat-soluble nutrient that our bodies require for functions like healthy blood clotting. It comes in two forms: vitamin K1 (phylloquinone) and vitamin K2. While vitamin K1 is found in leafy greens, vegetables, and some plant oils, vitamin K2 is found in dairy, fermented foods, and animal products.
Vitamin K plays a crucial role in ensuring healthy blood clotting, which is essential for preventing excessive bleeding and bruising when blood vessels are injured. When blood vessels are damaged, vitamin K helps activate proteins that attract platelets and promote clotting, forming a plug that stops the bleeding. Without adequate vitamin K, the blood clotting process may be impaired, leading to prolonged bleeding.
Vitamin K2, in particular, has been associated with additional health benefits. It has been linked to improved bone, heart, and brain health. Research suggests that vitamin K2 may help prevent the formation of hard deposits (calcium and fatty material) on artery walls, promoting smooth and flexible blood vessels and reducing the risk of harmful blood clots and heart disease. This effect appears to be specific to vitamin K2 and has not been observed with vitamin K1.
The amount of vitamin K2 in cheddar cheese can vary depending on factors such as fat content, ripening time, and geographical origin. Studies have shown that the vitamin K2 content in cheddar cheese decreases over time, with lower levels found in cheese ripened for 12 months compared to 3 months. Additionally, lower-fat cheeses like cheddar tend to have lower vitamin K content compared to full-fat cheeses.
While cheddar cheese does provide some vitamin K2, it is not considered a primary source. Other foods, such as fermented soybeans (natto), organ meats, and certain eggs, offer significantly higher amounts of vitamin K2. However, it's important to note that vitamin K2 content in these foods can vary depending on factors such as animal feed and production methods.
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Vitamin K2 is important for bone, heart, and brain health
Cheddar cheese is a source of vitamin K2, which is important for bone, heart, and brain health. Vitamin K2 is a fat-soluble nutrient that our bodies need for healthy blood clotting. It helps to prevent excessive bleeding and bruising when blood vessels are injured. In addition to its role in blood clotting, vitamin K2 also offers additional health benefits.
Vitamin K2 is important for bone health because it helps to break down calcium in our bodies. This prevents the formation of hard deposits (calcium and fatty material) in artery walls. By keeping blood vessels smooth and flexible, vitamin K2 promotes healthy circulation and reduces the risk of harmful blood clots and heart disease. Studies have shown that for every 10 micrograms of vitamin K2 consumed daily, there is a 9% reduction in the risk of dying from heart disease.
Vitamin K2 is also important for brain health. While the exact mechanism is not yet fully understood, studies have suggested that vitamin K2 may have a protective effect on brain function. Research has indicated that adequate vitamin K2 intake may help to prevent cognitive decline and improve brain health.
The amount of vitamin K2 in cheddar cheese can vary depending on factors such as fat content, ripening time, and origin. Cheddar cheese is a popular source of vitamin K2, along with other nutrients like calcium, vitamin A, and protein. However, it is important to note that the vitamin K2 content in cheddar cheese is relatively low compared to other cheese varieties. For example, Gouda cheese made in the Netherlands has a higher content of vitamin K2 than cheddar cheese.
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Frequently asked questions
Yes, cheddar cheese contains vitamin K.
The amount of vitamin K in cheddar cheese varies depending on factors such as fat content, ripening time, and origin. Cheddar cheese contains average amounts of menaquinones, with 235 ng/g.
Yes, vitamin K is an essential nutrient for functions like healthy blood clotting. It comes in two forms: vitamin K1 and vitamin K2. While vitamin K1 is important for blood clotting, vitamin K2 is crucial for bone, heart, and brain health.
Dairy products, such as butter and yoghurt, are good sources of vitamin K2. Other foods rich in vitamin K2 include Natto (a Japanese dish made from fermented soybeans), chicken, and eggs.
Yes, the type of cheese can affect the vitamin K content. Hard cheeses typically have higher levels of vitamin K2 than soft cheeses. For example, European Muenster cheese is rich in MK-9, a form of vitamin K2 that is believed to improve bone strength.
