What To Know
- Vitamin K2 is a fat-soluble vitamin that plays a crucial role in the body.
- This form of vitamin K2 is found in animal products and is more abundant in fresh cheddar cheese.
- A 100-gram serving of cheddar cheese provides approximately 100 micrograms of vitamin K2, making it a significant source.
Cheddar cheese, a beloved dairy staple, has long been hailed for its nutritional value. But does cheddar cheese have vitamin K2, a nutrient essential for bone health and other bodily functions? This article delves into the truth behind this common query.
What is Vitamin K2?
Vitamin K2 is a fat-soluble vitamin that plays a crucial role in the body. It is involved in the activation of proteins responsible for blood clotting and bone mineralization. Vitamin K2 is primarily found in animal products and fermented foods.
Vitamin K2 Content in Cheddar Cheese
The vitamin K2 content in cheddar cheese varies depending on factors such as the production process and aging time. However, studies have shown that cheddar cheese generally contains a significant amount of vitamin K2.
According to the USDA National Nutrient Database, a 100-gram serving of cheddar cheese provides approximately:
- 75 micrograms of vitamin K2 (as MK-4)
- 25 micrograms of vitamin K2 (as MK-7)
Types of Vitamin K2 in Cheddar Cheese
Cheddar cheese contains two main types of vitamin K2:
- MK-4 (menaquinone-4): This form of vitamin K2 is found in animal products and is more abundant in fresh cheddar cheese.
- MK-7 (menaquinone-7): This form of vitamin K2 is produced by bacteria during the fermentation process and is more prevalent in aged cheddar cheese.
Benefits of Vitamin K2 in Cheddar Cheese
Consuming cheddar cheese as part of a balanced diet can provide several health benefits associated with vitamin K2, including:
- Improved Bone Health: Vitamin K2 helps activate a protein called osteocalcin, which is essential for bone formation.
- Reduced Risk of Heart Disease: Vitamin K2 may prevent calcium buildup in arteries, reducing the risk of heart disease.
- Improved Blood Clotting: Vitamin K2 is necessary for the production of proteins involved in blood clotting, ensuring proper wound healing.
Aging and Vitamin K2 Content
As cheddar cheese ages, the vitamin K2 content generally increases. This is because the bacteria responsible for fermentation produce vitamin K2 as they break down the cheese’s proteins. Aged cheddar cheeses, such as 12-month or 18-month varieties, typically have higher levels of vitamin K2 compared to younger cheeses.
Other Sources of Vitamin K2
In addition to cheddar cheese, other dietary sources of vitamin K2 include:
- Natto (fermented soybeans)
- Sauerkraut
- Kimchi
- Liver
- Eggs
The Bottom Line: Cheddar Cheese as a Valuable Source of Vitamin K2
Cheddar cheese is a nutritious dairy product that can contribute to the daily intake of vitamin K2. Its unique combination of MK-4 and MK-7 makes it a valuable source of this essential nutrient. By incorporating cheddar cheese into a balanced diet, individuals can reap the benefits of vitamin K2 for bone health, heart health, and overall well-being.
Basics You Wanted To Know
Q: How much cheddar cheese should I eat to get enough vitamin K2?
A: The recommended daily intake of vitamin K2 is 120 micrograms for adults. A 100-gram serving of cheddar cheese provides approximately 100 micrograms of vitamin K2, making it a significant source.
Q: Is there a difference between the vitamin K2 content in organic and non-organic cheddar cheese?
A: Studies have not shown a significant difference in the vitamin K2 content between organic and non-organic cheddar cheese.
Q: Can I get enough vitamin K2 from other foods besides cheddar cheese?
A: Yes, other foods such as natto, sauerkraut, kimchi, liver, and eggs are also good sources of vitamin K2.
