We don’t hear all that much about one of the calcium partner nutrients, the little vitamin in two types. Vitamin K1 and vitamin K2.

K1 is made by plants and helps prevent bone loss. K2 is found in fermented foods, animal products, and the microbiome of your intestine. K2 determines where calcium gets deposited in your body, sending it to bones and keeping it out of blood vessels, kidneys, breasts, and brain. Since the body processes some K2 naturally, many dietitians recommend eating more foods rich in K1.

It’s recommended that we obtain our K1 vitamins through food sources, such as greens (collard or turnip), spinach, kale, broccoli, soybeans, edamame, etc. K2 comes from fermented foods, animal products and the microbiome of your intestine. Be sure to check in with your health care provider before beginning vitamin supplementation of vitamin K if you are on blood thinners.

This easy snack, or appetizer, rich in vitamin K comes together quickly and is really tasty:


  • 1 package frozen shelled edamame, thawed
  • 1-2 T olive oil
  • ¼ cup grated parmesan cheese OR ¼ cup sesame seeds
  • ¼ tsp garlic powder
  • salt and pepper to taste


Preheat oven to 400 degrees. Let frozen edamame thaw and drain. Dry on paper towel if necessary. Mix parmesan cheese or sesame seeds, garlic powder, salt, and pepper in a bowl.

In separate bowl, toss edamame with olive oil. Add the parmesan/sesame seed-spice mixture to the edamame and toss until evenly coated. Spread onto pan and bake for 15 minutes (until a little crispy).