Let's discuss just one of the reasons why regularly consuming animal fats is vital for health.
Animal fats contain a metabolism-boosting and heart protective nutrient that is not available in plants: Vitamin K2.
Sorry Harvard, but your 'Heart Healthy' fats and oils like Olive, Canola, SoyBean, Corn, Sunflower, & Peanut oils do not contain this vital nutrient.
There are 2 forms of Vitamin K, each supporting different aspects of health and serve unique roles in the body. Both are beneficial to consume daily!
Vitamin K1 - primarily found in plant foods & is abundant in leafy greens & veggies. (My favorite sources are Collard Greens, Brussel Sprouts, Parsley, and Green Beans).
Vitamin K2 - only found in animal foods & fermented foods. The term 'Vitamin K2' refers to a collection of forms known as 'menaquinones' that are abbreviated with 'MK' with a number attached referring to the chain length/structure size. For ex: MK-4 & MK-7.
One of the biggest health benefits of Vitamin K2 consumption is that it restores metabolic health since it serves as an emergency electron carrier when cells are in reductive stress (electron build up), helping to restore proper electron flow and metabolism.
Most people are not metabolically healthy, and are experiencing reductive stress.
“Mitochondrial dysfunction was rescued by vitamin K(2) that serves as a mitochondrial election carrier, helping to maintain normal ATP production.” [1]
Since K2 fights reductive stress, it can help reverse insulin resistance and mitochondrial dysfunction. [2,3]
Another health benefit of Vitamin K2 is that it regulates calcium - K2 prevents calcium from going to the wrong places (like kidney and arteries) and makes sure it goes to the right places (like bones and teeth).
Osteocalcin is a Vit K2 dependent protein that the body needs to pull calcium from the bloodstream to deposit it where we want it: in the bones & teeth. Osteocalcin also stimulates the growth of new dentin, the calcified tissue underneath tooth enamel, reducing cavity risk & slowing tooth degradation.
"The relative risk (RR) of coronary heart disease mortality was reduced in the mid and upper turtles of dietary menaquinone (K2) compared to the lower…Intake of menaquinone was also inversely related to all-cause mortality and severe aortic calcification. Phylloquinone (K1) intake was not related to any of the outcomes.” [4]
Vitamin K2 can be synthesized by bacteria in the large intestine. However, this bacterially produced K2 has limited bioavailability and absorption for several reasons --
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Location of production: the large intestine is not the primary site of nutrient absorption in our digestive system [5]
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The K2 produced by gut bacteria are bound to bacterial cell membranes, making them less accessible for absorption [5]
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An unhealthy gut can further reduce the already inefficient production and absorption of K2 [6]
Since absorption of bacterially synthesized K2 is generally poor, dietary sources are the primary source of functionally available K2.
Fats from pasture-raised animals are going to be one of your best sources and will contain more K2 relative to animals raised in since they consume grass, which is rich in vitamin K1, which is converted to K2 by certain bacteria in the animal's gut.
For example --
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Pasture-raised chicken yolk - 30-40 ug K2/yolk
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Confinement raised chicken yolk - 10 ug K2/yolk
Since animal fats are rich in K2 (especially food products from pasture-raised animals), you don't have to go crazy overboard in your fat consumption to consume sufficient amounts. K2 research & understanding is still in its infancy. But 100-200 ug daily intake is likely beneficial (ref: Chris Masterjohn, PhD).
Here are three examples, in addition to your other food sources for the day of course!
1. 1-2 oz aged cheese, 2 pasture-raised eggs, 3 oz dark chicken meat
2. 1-2 oz aged cheese, 2 pasture-raised eggs, 1 oz beef liver
3. 1 oz aged cheese, 2 pasture-raised eggs, 3.5 oz ground pork
SUMMARY
Here are some take home points about Vitamin K2.
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Vit K2 is important for metabolic health, bone and dental health, heart and kidney health, hormone production, & cancer prevention
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Animal products & natto are the best sources of Vit K2, but one form (MK-4) is only found in animal products
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Eating animal fats is a practical way to consume this vital nutrient (plus, animal fats tend to be lower in PUFA and higher in SFA, further supporting metabolic health)
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You don't have to go crazy overboard in your daily fat consumption to consume enough K2, but consuming the most nutrient-rich sources will ensure you regularly consume this vital micronutrient.
Aged cheeses and pasture-raised eggs are going to be some of your best sources – and are important to consume daily! (Or at least every other day)
At Nourish Food Club, we provide some of the healthiest cheese and eggs available, carefully sourced to ensure they’re rich in Vitamin K2 and free from harmful PUFAs. By prioritizing pasture-raised, nutrient-dense foods, we help you fuel your body with the essential fats and vitamins it needs to support a strong, thriving metabolism—naturally and sustainably.