Let’s discuss just one of the reasons why consuming animal fats on a regular basis is essential to your health. Animal fats contain vitamin K2, a metabolism-boosting and heart-protecting nutrient that plants do not have.
Sorry Harvard. ‘Heart healthy’ fats and oils such as olive, canola, soy, corn, sunflower and peanut oil do not contain this essential nutrient.
There are two forms of vitamin K, each supporting different aspects of health and playing unique roles in the body. Both are beneficial when consumed daily!
• Vitamin K1 — It is mainly found in plant foods and is abundant in leafy greens and greens. (My favorite sauce is collard greens, Brussels sprouts, parsley, and green beans.)
• Vitamin K2 — It is found only in animal foods and fermented foods. The term ‘vitamin K2’ refers to a collection of forms known as ‘menaquinones’, abbreviated as ‘MK’ with numbers indicating chain length/structure size. Examples: MK-4 and MK-7.
One of the greatest health benefits of consuming vitamin K2 is that it restores metabolic health because it acts as an emergency electron carrier when cells are in a state of reductive stress (electron accumulation), helping to restore proper electron flow and metabolism. no see. Most people have unhealthy metabolisms and experience debilitating stress.
“Mitochondrial dysfunction is rescued by vitamin K(2), which acts as a mitochondrial selective mediator and helps maintain normal ATP production.”1 Because K2 fights reductive stress, it may help reverse insulin resistance and mitochondrial dysfunction.2,3
Another health benefit of vitamin K2 is that it regulates calcium. K2 prevents calcium from moving to the wrong places (such as kidneys and arteries) and ensures that it moves to the right places (such as bones and teeth).
Osteocalcin is a protein that relies on vitamin K2, which the body needs to pull calcium from the bloodstream and deposit it where we want it: in our bones and teeth. Osteocalcin also stimulates the growth of new dentin, the calcified tissue beneath tooth enamel, reducing the risk of cavities and slowing tooth decay.
“The relative risk (RR) of coronary heart disease mortality was reduced in mid-to-high tortoises fed dietary menaquinone (K2) compared to lower-to-low tortoises. Menaquinone intake was inversely associated with all-cause mortality and severe aortic calcification. Phylloquinone (K1) intake was not associated with any outcome.”4
Vitamin K2 can be synthesized by bacteria in the large intestine. However, K2 produced by bacteria has limited bioavailability and absorption for several reasons:
• Location of production — The large intestine is not the primary site of nutrient absorption in the digestive system.5
• K2 produced by intestinal bacteria is bound to the bacterial cell membrane and is difficult to absorb.6
• An unhealthy gut can further reduce already inefficient K2 production and absorption.7
Because absorption of K2 synthesized by bacteria is generally low, dietary sources are the primary source of functionally available K2.
Fat from pasture-raised animals will be one of the best sources and will contain more K2 than farm-raised animals because they eat grass. Vitamin K1 is converted to K2 by certain bacteria in the animal’s intestines. for example:
• Free-range chicken yolk — 30-40 and K2/yolk
• Confinement-raised chicken yolk — 10 and K2/yolk
Animal fats are rich in K2 (especially those from pasture-raised animals), so you don’t need to eat too much fat to get enough. K2 research and understanding is still in its infancy. However, taking 100 to 200 ug daily seems to be beneficial (Reference: Chris Masterjohn, PhD). Here are three examples, in addition to other food sources of the day, of course!
- 1 to 2 ounces aged cheese, 2 free-range eggs, 3 ounces dark chicken
- 1-2oz aged cheese, 2 free-range eggs, 1oz beef liver
- 1 ounce aged cheese, 2 free-range eggs, 3.5 ounces ground pork
Aged cheese and pasture-raised eggs are your best sources and are important to consume daily! (Or at least every other day.)
summation
Here are some key points about vitamin K2:
- Vitamin K2 is important for metabolic health, bone and teeth health, heart and kidney health, hormone production and cancer prevention.
- Animal products and natto are the best sources of vitamin K2, but one form (MK-4) is found only in animal products.
- Consuming animal fats is a practical way to consume this essential nutrient (animal fats also tend to be lower in PUFAs and higher in SFAs, which further supports metabolic health).
- You don’t need to increase your daily fat intake excessively to get enough K2, but eating the most nutrient-dense sources will help you get this essential micronutrient on a regular basis.
Aged cheese and egg sauce
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About the author
Ashley Armstrong is the co-founder of Angel Acres Egg Co., which specializes in low-PUFA (polyunsaturated fat) eggs shipping to all 50 states, and Nourish Cooperative, which ships low-PUFA pork and beef. , which supplies cheese, A2 Dairy and traditional sourdoughs to all 50 states. The waiting list will reopen soon.
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According to recent research, what health conditions are associated with magnesium deficiency in women?
