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9 foods high in vitamin K, according to dietitians

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2 months ago

March 18, 2025

9 foods high in vitamin K, according to dietitians

Green or purple, Rizzo calls cabbage an “affordable, crispy veggie that adds flavor and nutrition to any meal.”Parsley delivers a jumbo dose of the nutrient, along with vitamins A and C. More than a garnish, Rizzo calls parsley a nutrient-rich, flavorful herb to season foods. Parsley can be added to soups, sauces, pesto and smoothies, too.Most U.S. diets contain adequate amounts of the nutrient, according to the National Institutes of Health. The recommended daily amount is 120 micrograms for men and 90 micrograms for women.The body needs vitamin K to support normal blood clotting, wound healing and strong bones.Vitamin K doesn’t get as much attention as nutrients like vitamin C or D, but it’s important for health and abundant in green leafy vegetables and other foods.“That’s not surprising, given that most people don’t eat the recommended amount of veggies every day,” Rizzo says.“Vitamin K plays an important role in bone metabolism and maintaining a healthy bone mass. This is really important for people to know, especially postmenopausal women who are worried about bone loss,” says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.Broccoli is part of the cruciferous family of vegetables, which contain biologically active compounds that have been studied for their potential to prevent cancer.Vitamin K also aids in the production of adenosine triphosphate, or ATP, which supplies energy to the body’s cells and muscles, she adds.But there’s conflicting information on whether people get enough vitamin K in their diet, Rizzo notes.Eating a diet high in vitamin K is linked with a lower risk of atherosclerotic cardiovascular disease, which includes heart attack and stroke, studies have found.Besides vitamin K, turnip greens are loaded with vitamin A, vitamin C and folate.If your diet is lacking in vitamin K, ahead you’ll find nine foods high in vitamin K.However some research has found only about one-third of adults eat enough of it.Like spinach, kale is rich in nutrients and low in calories. But it’s slightly higher in fiber and protein than spinach. “Kale is packed with beta-carotene and the sight-saving nutrients lutein and zeaxanthin,” registered dietitian Frances Largeman-Roth previously told TODAY.com.

Parsley

1 cup fresh, 984 micrograms of vitamin K
1 tablespoon fresh, 62 micrograms of vitamin K

One study calls vitamin K “a neglected player in cardiovascular health,” with researchers looking into whether vitamin K has a role in preventing the calcification of coronary arteries — the buildup of calcium that hardens and narrows them, raising heart disease risk.Registered dietitian Kristin Kirkpatrick includes it in her list of foods to add to the Mediterranean diet, noting parsley may help in reducing the risk of several cancers and has been associated with better brain health.

Collard greens

1 cup raw, 157 micrograms of vitamin K

It’s also a cruciferous vegetable, plus cabbage is high in fiber and antioxidant compounds. Enjoy it in coleslaw, kimchi or sauerkraut, or braised for a hot side dish.Cassetty puts spinach at the top of her healthiest vegetables list, praising its “impressive nutrient profile and wide-ranging health benefits.”

Brussels sprouts

1 cup raw, 156 micrograms of vitamin K

Registered dietitian Keri Glassman includes this cruciferous vegetable on her list of inflammation-fighting foods to add to your diet. Brussels sprouts contain sulforaphane, an antioxidant that’s been shown to reduce levels of inflammatory compounds, she notes.“However, most people don’t have their vitamin K levels assessed during a normal blood draw because deficiencies are rare.”

Spinach

1 cup raw, 145 micrograms of vitamin K

The fiber in broccoli promotes digestion and helps control appetite, she adds.You’ll get doses of calcium, potassium, iron and magnesium.“Obviously, calcium and vitamin D are incredibly important, but vitamin K factors into bone health, too.”

Turnip greens

1 cup raw, 138 micrograms of vitamin K

They come with a lot of fiber and make registered dietitian Grace Derocha’s list of high-fiber vegetables with major health benefits. Turnip greens are also regularly found in soul food recipes.One of the first shots babies receive is an injection of vitamin K to prevent potentially life-threatening bleeding.

Broccoli

1 cup raw, 92 micrograms of vitamin K

Registered dietitian Samantha Cassetty includes collard greens in her list of the healthiest vegetables, noting they contain antioxidants and are packed with nutrients, including 25% of the daily requirement for calcium.Eating foods with glucosinolates — the sulfur-containing compounds in broccoli — may protect cells from DNA damage, inactivate carcinogens, promote cancer cell death and have anti-inflammatory effects in the body, Rizzo notes.Symptoms of a vitamin K deficiency include bruising and bleeding problems since blood will take longer to clot, the NIH notes. If you’re taking a blood thinner, talk with your doctor before changing your diet.

Kale

1 cup raw, 81 micrograms of vitamin K

Spinach can be eaten cooked or raw, and added to salads, smoothies, soups and pasta dishes.If you’re assembling a salad, the type of lettuce matters. Iceberg lettuce is significantly less nutrient-dense than other greens, dietitians say, so a better choice may be romaine or green leaf lettuce.

Lettuce

1 cup of Romaine lettuce, 48 micrograms of vitamin K
1 cup green leaf lettuce, 45 micrograms of vitamin K

Collard greens are also a low-carb, keto-friendly vegetable, Kirkpatrick says.They’re delicious when roasted, or seared to encourage caramelization, or raw and crunchy — try one of TODAY’s Brussels sprouts recipes.“The darker colors of the lettuce make it more of a rock star,” says Susan Campbell, a registered dietitian at the Cleveland Clinic.

Cabbage

1 cup raw, 53 micrograms of vitamin K

Certain proteins prevent calcification throughout the body, and vitamin K is required for them to function, Kyla Shea, Ph.D., a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, previously told TODAY.com.Besides helping to protect the body against chronic conditions like cancer and heart disease, eating spinach and other green leafy vegetables seems to have benefits for brain health and may slow cognitive decline with aging, a study found.

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Story Links INDIANAPOLIS – The La Salle men’s and women’s track and field teams have four Explorers that qualified for the NCAA Outdoor Track and Field East Regionals. The Regional meet will be held in Jacksonville, Florida from Wednesday, May 28 through Saturday, May 31, with the men’s competition beginning Wednesday, and the […]

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May 25, 2025

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INDIANAPOLIS – The La Salle men’s and women’s track and field teams have four Explorers that qualified for the NCAA Outdoor Track and Field East Regionals. The Regional meet will be held in Jacksonville, Florida from Wednesday, May 28 through Saturday, May 31, with the men’s competition beginning Wednesday, and the women’s competition starting Thursday. All events will stream on ESPN+.

Gwenno Goode and Helene Usher qualified from the women’s team, with Goode racing in the 3k steeplechase and Usher running in the 10k. This is Goode’s second straight year racing in that event for La Salle at the NCAA Regional meet.

Goode raced to a third place finish in the 3k steeplechase at the Raleigh Relays to start the outdoor season, finishing with a time of 9:56.8. Her time was the third fastest in the NCAA at the time, and is overall the seventh fastest time among the NCAA Division I East qualifiers. The event will commence at 5:40 p.m. on Saturday.

Usher qualified to run in the 10k thanks to her time of 34:13.65 that she ran at the Raleigh Relays. At that meet, she placed 10th overall with that performance. The 10k race at NCAA Regionals will happen at 9:10 p.m. on Thursday.

On the men’s side, MacCallum Rowe will make his NCAA track debut in the 10k, while David Butts will race in the 3k steeplechase in the NCAA Regional meet, his second appearance in the event at this stage.

Rowe’s time of 28:21.64 qualified him to race at NCAA Regionals, which he earned at the Raleigh Relays. At that meet, he placed 12th overall. Currently, his 10k time is the 14th fastest among the NCAA Division I qualifiers. He will race at 9:10 p.m. on Wednesday.

Butts made the Regional meet at the last second, qualifying with his time of 8:52.33 at the Princeton Elite meet, the most recent meet for the La Salle track teams. At that meet, he finished second overall. He last ran in the NCAA Regional meet in 2023. He will run on Friday at 5:40 p.m.

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North Allegheny rallies past Seneca Valley to return to top of WPIAL 3A volleyball mountain

By: Ted Sarneso Saturday, May 24, 2025 | 4:39 PM Christopher Horner | TribLive The North Allegheny boys volleyball team celebrates with the WPIAL championship trophy after defeating Seneca Valley in the Class 3A final Saturday. Christopher Horner | TribLive The North Allegheny boys volleyball team celebrates after defeating Seneca Valley in the WPIAL Class […]

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33 minutes ago

May 25, 2025

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By:

Ted Sarneso

Saturday, May 24, 2025 | 4:39 PM

8534536_web1_ptr-WPIAL3Avolley01-052525 — Christopher Horner | TribLive

The North Allegheny boys volleyball team celebrates with the WPIAL championship trophy after defeating Seneca Valley in the Class 3A final Saturday.

8534536_web1_ptr-WPIAL3Avolley02-052525 — Christopher Horner | TribLive

The North Allegheny boys volleyball team celebrates after defeating Seneca Valley in the WPIAL Class 3A championship match Saturday.

8534536_web1_ptr-WPIAL3Avolley06-052525 — Christopher Horner | TribLive

North Allegheny’s Brendan Moore (right) celebrates with Garen White after scoring against Seneca Valley during the WPIAL Class 3A championship match Saturday.

8534536_web1_ptr-WPIAL3Avolley07-052525 — Christopher Horner | TribLive

North Allegheny head coach Dan Long celebrates after the Tigers scored in the fourth set against Seneca Valley during the WPIAL Class 3A championship match on Saturday, May 24, 2025, at Peters Twp.

8534536_web1_ptr-WPIAL3Avolley08-052525 — Christopher Horner | TribLive

North Allegheny’s Brendan Moore scores against Seneca Valley during the WPIAL Class 3A championship match on Saturday, May 24, 2025, at Peters Twp.

8534536_web1_ptr-WPIAL3Avolley05-052525 — Christopher Horner | TribLive

The North Allegheny boys volleyball team celebrates after defeating Seneca Valley in the WPIAL Class 3A championship match Saturday.

8534536_web1_ptr-WPIAL3Avolley03-052525 — Christopher Horner | TribLive

The North Allegheny boys volleyball team celebrates with the WPIAL championship trophy after defeating Seneca Valley in the Class 3A final Saturday.

8534536_web1_ptr-WPIAL3Avolley04-052525 — Christopher Horner | TribLive

North Allegheny’s Brendan Moore (right) celebrates with Garen White after scoring against Seneca Valley during the WPIAL Class 3A championship match Saturday.

North Allegheny was back in its familiar position of favorite entering this year’s WPIAL boys volleyball playoffs.

That wasn’t necessarily the case last year when North Allegheny lost to Shaler in the 3A finals, but the Titans subsequently dropped down to Class 2A and the Tigers brought back a team loaded with plenty of talent.

This year, North Allegheny was the hunted once again.

“This was the year we were supposed to come through and win it, and it put some pressure on us, but it’s good to check that box,” North Allegheny coach Dan Long said after North Allegheny defeated Seneca Valley, 3-1, in the Class 3A championship match Saturday at Peters Township. “I’m so proud of the way we competed.”

It didn’t look like the top-seeded Tigers (15-1) would come away with the win after they were dominated by second-seeded Seneca Valley (14-4) in the first set Saturday, but North Allegheny rallied to win the next three sets and come away with the Class 3A title.

“It felt like we were a bit tight in the first set, and we weren’t playing like ourselves and couldn’t find our comfort level,” Long said.

Everything that went wrong for the Tigers went right for the Raiders, who took the first set 25-17.

“It was all jelling,” Seneca Valley coach Brett Poirier said. “When you’re siding out, blocking, hitting and everything is going well, you’re going to play well.”

The Raiders set the tone early, exactly how Poirier had hoped they would, but he knows taking a set doesn’t guarantee another.

“I’ve seen so many times where you win by seven or eight points, and you turn around and you lose the next set,” Poirier said. “The guys knew they had to get that second set. We set the tone with the first set, so could we set the tone and get that second set and really push them to go.”

Seneca Valley senior Jordan Hoover led the way in the first set with four kills and a pair of blocks. Malach DeGraaf added three kills, and Chase Crawford added a pair. Abheek Nelikil had two blocks for the Raiders.

The Tigers got a pair of kills from Elijah Braun and three kills from Will Robertson. Dominic Laswell had two blocks.

After the set, Long asked his players in the huddle if everything was good.

“The responses I got back were pretty encouraging,” Long said. “They were ready to kick the dust off.”

North Allegheny roared to life in the second set, taking a 7-6 lead and not relenting in a 25-15 win.

Braun had three kills and a block, Garen White chipped in two kills and a block and Robertson had two kills.

What really opened it up for the Tigers was their service game, specifically the final two serves from senior Matthew LaMay, who closed the set with two aces.

“The biggest thing was losing that bad in the first set to a team we’re supposed to beat. It was a wake-up call for us and shocked us into working a lot harder and reaching levels we hadn’t reached yet this year,” said LaMay, who finished with five aces.

Robertson led the team with 17 kills, Brendan Moore added 10 and Jackson Failla dished out 25 assists.

Libero Emmett Morris led the team with 17 digs, and Elliott Swierczynski had 16 assists.

North Allegheny knew there would be added pressure this year being the top team.

“It’s something were familiar with having to play the teams we did in our section,” Long said. “We constantly preach first to five and 21-21 situations. We don’t fear those situations. We relish them.”

The Tigers won sets three and four by scores of 25-20 and 25-18.

“We were hoping this was going to be our day, but it wasn’t. It was their day,” Poirier said. “We face each other more than any other teams during the year. We know each other well. We hope to see them in states.”

Nelikil led the Seneca with 36 assists, DeGraaf had 11 digs and eight kills and libero Mario Ardolino had 12 digs.

Hoover finished the day with 17 kills and six total blocks for the Raiders.

“He’s a big-time player,” Poirier said. “He’s as good offensively as he is defensively, and he had 130 blocks last year, which is unheard of. He will carry it on to the next level at Division II, and I wish him the best.”

For North Allegheny’s LaMay, who had been to the championship match the last two years and came away with losses, this win was very fulfilling.

“It’s unbelievably satisfying,” LaMay said. “To come here again and come away with the win is a big deal for me and my fellow seniors.”

Tags: North Allegheny, Seneca Valley

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