If you browse Ask the Dentist, you’ll notice I’m a fan of the paleo approach. For those following paleo, Whole30, or similar plans, eggs are a staple—and for good reason.
Often called one of nature’s perfect foods, eggs offer a compact source of protein, healthy fats, and essential micronutrients. They provide selenium, B vitamins, zinc, iron, and copper. For oral health in particular, vitamin K2 stands out.
Vitamin K2, together with vitamins A and D3, helps direct calcium to teeth and bones—an important factor in maintaining strong, cavity-resistant teeth. A deficiency in any of these nutrients can reduce the ability of teeth to remineralize properly and may increase the risk of broader health issues.
Humans don’t produce significant amounts of K2 on their own, so consuming K2-rich foods like eggs is important. Choose pasture-raised eggs when possible: the chlorophyll in grass enables hens to convert vitamin K1 to K2. Grain-fed hens typically don’t offer the same K2 levels.
To be clear: eggs do not cause heart disease and may even support cardiovascular health because of their healthy fats.
So if you already knew eggs were healthy but wondered how they support dental health, vitamin K2 is a big part of the answer. If you’re tired of scrambled, fried, or hard-boiled eggs, try poaching—a gentle method that preserves nutrients and yields a rich, runny yolk that can boost many dishes.
I prefer poached eggs because the yolk stays runny, which makes it easy to mix into mashed sweet potatoes, squash, sautéed greens, or other foods that benefit from a K2 boost. When I want something heartier, I’ll top a grass-fed burger with a poached egg, skip the bun in favor of lettuce, and add avocado for a satisfying, nutrient-dense meal that supports oral and overall health.
Poaching is easier than most people think. Below is a simple recipe you can follow.
Learn More:how to give your children extra vitamin k2—these 3 delicious ways
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Poached Eggs
Pasture-raised eggs are a delicious, family-friendly source of vitamin K2. Poaching cooks the whites while keeping the yolk creamy, preserving nutrients like cholesterol and omega-3 fatty acids. Encourage children to enjoy yolks by mixing them into sweet potatoes, squash, avocado, sautéed greens, cauliflower, or mashed potatoes. If they prefer firm yolks, scrambled or hard-boiled eggs still provide vitamin K2.
- Author: Dr. Burhenne
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Total Time: 12 minutes
- Yield: 1 1x
Ingredients
Scale
- 1 whole Egg (pasture-raised, cracked and placed in a small dish)
- 1 dash Vinegar (helps keep the egg white together)
Instructions
- Bring a saucepan to a gentle rolling simmer and add a splash of vinegar.
- Stir the water to create a gentle whirlpool using the end of a large wooden spoon.
- Carefully slip the egg into the center of the whirlpool and cook for about 3 minutes for a runny yolk.
- Lift the egg out with a slotted spoon, drain briefly, and serve immediately.