So if you're getting plenty of K2, do you still need some K1 to help with clotting or something? Leafy greens don't do well in my gut is why I ask. What are the best sources of K2? If I do still need K1, what are some good sources that don't have all the roughage of a salad? Where does "MK7" come into play?
Gotta love Kresser:
Clarification would still be awesome and I'm still not clear on whether I need to seek out K1 in addition to K2, or if the K2 from meats, cheeses, and butter is all I really need?
Get Free Paleo Recipes Instantly
Hey there @Methodician
I had Dr. Justin answer your question on BWR. Your question was answered at (1:30)
I know this is super late, but I hope it is helpful.
We mostly need K2 (along with magnesium and D3 for their calcium routing effects). We can convert a little bit of K1 into K2, and we get plenty of K1 from greens, so K2 in the MK7 form is the thing to get.
You could make natto out of very well soaked and washed lentils and avoid the nasty issues of soy, or get MK7 supplements, or get it from meats/egg yolks/cheeses.
I tend to favor going for lots of egg yolks without the whites anyway, and the occasional chicken liver from a whole chicken.
As an aside, I roast the chicken with some salt and herbs and some sliced potatoes (the chicken fat drains out of the chicken and coats the potato slices), then once cooled strip it down into parts and take the bones out for broth, and lightly saute the liver and gizzards in butter with a bit of salt, pepper, and turmeric. (It's even tastier if you replace the chicken with a duck.)
I simmer the bones in a crockpot on high for 24h with a tablespoon of salt and white vinegar, then remove the bones and cool, and skim whatever fat floats (after this long, the fat becomes a bit rancid, so out it goes.)
It's easier to strip the meat out of it once it's been cooked, so you can get at the pockets of meat on the back such as "the oysters" and rib meat. To the broth I add veggies (onion, potato, celery, turnip, parsley, cilantro, parsnips) and maybe some rice noodles, to make soup from the broth and when it's almost done, throw back the stripped bits of meat. Throw in a couple of egg yolks into the soup along with some lemon juice and serve. So this way you get several dishes out of one chicken.
Livers are also a good indicator of the health of the beast you're eating - if you see something mushy and shapeless, you probably don't want to eat that chicken.
So from the chicken breast, soup with yolk, and liver, we get plenty of K2 for several days a week, and it makes a nice contrasting change from all the grassfed beef and beef liver.
I tend to agree with "neutral taste" greens being non inflammatory. What we are saying is no spinach, no sorrel, no arugula, no turnip greens. Chard, kale, fava greens and collards are probably halfway, but leaf (not heading) lettuce, corn salad, radicchio (after frost), and also potherbs like bok choi, nettles and beet greens are not likely to irritate the gut. Sprouts such as alfalfa and fenugreek, if very fresh, are probably fairly soothing too.
Leafy greens have been shown to heal the intestine, most of them have a neutral taste and there is many different varieties of leafy greens... some tender and some not. If leafy greens did mess up the intestine; then other apes wouldn't consume them. But I think you are thinking.. grains cause inflammation to the intestine, grains are plants, therefore all plants cause inflammation to the intestine. Flawed logic on your part.
I'd still like to know if there's a nutritional requirement for K1 or if I can just get my K2 and stop worrying about it?
It seems like I can get plenty of K2 without the greens. I can also get just enough K by cooking with herbs and eating cooked greens in moderation. Cooked spinach messes me up bad, but I can eat things like broccoli and brussel sprouts in moderation and do okay when I herb up my meats, soups, and stews but often do not do this simply because they're good enough without the extra herbs, and fresh herbs aren't always convenient.
Are you able to eat cooked greens? The bioavailability of K doesn't decrease much when heated. Some green onions in your stews, basil and herbs on meats, and veg like steamed broccoli and grilled asparagus should get you there. Cooking and marinating with greens helps to prevent the other nutrients and fats from oxidizing.