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9 foods high in vitamin K, according to dietitians

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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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Phoenix Athletes Shine On Day Two At Liberty Kickoff

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LYNCHBURG – Coming home with a pair of event titles and several personal bests, the Elon University women’s track and field team wrapped up competition Friday at the Liberty Kickoff inside the Liberty Indoor Complex.
 
Isabella Johnson led the Phoenix in the shot put with a fourth-place finish. The sophomore recorded a personal-best throw of 13.99m, moving into fifth on the program’s indoor performance list. Adriana Clarke placed fifth with a personal-best toss of 13.01m.
 
On the track, Elon earned two event wins as Jasmine Young and Winter Oaster claimed titles in the 5,000 meters and the mile, respectively. Young posted a time of 17:26.66, while Oaster crossed the line in 5:10.95. Shayla Cann added a sixth-place finish in the 500 meters with a time of 1:15.63.
 
In the high jump, Hannah Schonhoff finished third after clearing 1.68 meters. Newcomer Eloise Mulready placed fifth with a clearance of 1.63 meters. In the 400 meters, Duna Viñals finished fourth with a time of 57.73 while Mary Sollars took sixth in a personal-best 58.74.
 
Caden Cerminara finished seventh in the pole vault, clearing 3.75m, while Ja’Mia Johnson placed eighth in the finals of the 60-meter hurdles with her time of 8.91.
 
ON DECK
Select members of the Phoenix distance group will compete at the Sharon Colyear-Danville Opener tomorrow, hosted at Boston University.
 

— ELON —



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Big day for Hillsdale’s throwers as Charger men kick off season at GVSU Holiday Open

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The Hillsdale College men’s track and field team got off to a strong start in the throws on Friday, kicking off the 2025-26 indoor season at the GVSU Holiday Open.

All four of Hillsdale’s season-opening provisional qualifying marks came in the shot put and weight throw at the meet, showing why the Chargers are one of the best throws programs in NCAA DII.

Leading the way was senior and defending NCAA DII weight throw national champion Ben Haas, who began his title defense by taking second overall and first among collegiate throwers in the event on Friday with a provisional qualfying throw of 21.33 meters. 

Haas was joined in setting a provisional qualifying mark in the weight throw by not one, but two teammates on Friday. Redshirt freshman Dominic Scharer had an collegiate debut to remember on Friday, opening his career with a 20.02 meter mark that makes him the just the fourth Charger in program history to break 20 meters in the weight throw. Along with Scharer, junior Dimitry Ermakov had a massive new personal best in the weight throw to earn a provisional mark in the event for the first time with a distance of 18.58 meters. That mark gives Ermakov the sixth-best weight throw mark in Hillsdale College history as well.

Along with his performance in the weight throw, Haas also started strong in the shot put, placing fourth with a throw of 17.24 meters to give himself a second provisional mark on the day. Scharer also had a notable debut in the shot put, with a top throw of 14.99 meters that gives him the eighth-best mark in program history as well.

On the track, Hillsdale had a few notable standouts. Senior Gabriel Phillips ran well against an elite field in the fastest heat of the 5,000m run, finishing ninth in a new personal best time of 14:30.62, the fourth-best mark in the event in program history. Freshman John Richardson also had a strong first collegiate 5K, finishing in a strong time of 15:02.60 for the Chargers as well, and junior Caleb Youngstedt also ran a new personal best in the 5K of 15:06.17 for Hillsdale.

Two freshmen put together impressive first races as well for the Chargers. Watson Magwenzi had a debut to remember for Hillsdale, becoming just the 11th Charger in program history to go under seven seconds in the 60m dash with a time of 6.99, and also running a solid 22.53 in his first collegiate 200. In the 400m dash, freshman Jack Polizzi also started fast for Hillsdale, placing sixth in 49.48 just ahead of teammate Zealand Tarrant, who ran a new personal best 49.77 to take ninth.  Magwenzi also was pushed in the 60 and 200 by sophomore Sam Jones, who a personal best 7.03 in the 60 and a 22.63 in the 200.

Senior Mark Masaka placed 10th (1:56.19) and freshman Wyatt Widolff placed 14th (1:57.48) in the 800m run as well for Hillsdale, and freshman Luan Kummle took 14th in the long jump (6.26 meters).

Hillsdale now heads into the Christmas break, and will pick back up in 2026 with the Al Campbell Invite hosted by the University of Akron on Jan. 16.



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Men’s Track & Field: Stefanowicz Tops Hurdles Record at M City Classic

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MINNEAPOLIS, Minn. – The Macalester College men’s track & field team opened the 2026 indoor season at the M City Classic, hosted by the University of Minnesota on Friday. Senior Sebastian Stefanowicz (Portland, Ore./Valley Catholic) broke the school record in the 60-meter hurdles.

Stefanowicz finished fifth in the 60-meter hurdles behind three Division I athletes and an unattached runner with a time of 8.63. The performance betters the old record of 8.68, set by John Shepard ’01 in 1999. Senior Hamza Mahamud (Eden Prairie, Minn./Eden Prairie) finished seventh in 9.10. Stefanowicz also placed 12th in the 60-meter dash with a time of 7.15, which ranks sixth on Macalester’s all-time performance list.

In the 600 meters, seniors Henry Schonebaum (Faribault, Minn./Faribault) and Thomas Malecha (Faribault, Minn.) finished sixth and seventh, respectively. First year Aj Baehr (Columbia, Mo./Rock Bridge) took seventh in the 400 meters (51.18) in his first collegiate race.

In the field events, first year Alex Peters (Belle Plaine, Minn./Jordan) took fourth in the shot put with a mark of 12.55 meters (41-2.25) in his first competition as a Scot. Sophomore Ataa Mensah (St. Paul, Minn./Roseville) finished fourth in the triple jump with a leap of 12.77 meters (41-10.75), followed by first year Garner Miyagawa (Encinitas, Calif./San Dieguito Academy) in fifth with a mark of 12.26 (40-2.75).

Macalester resumes competition in January by hosting the Vanessa Seljeskog Classic on Jan. 24 in the Leonard Center Fieldhouse.

Click here for results.

 



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Tigers Win Seven Events at Birmingham Icebreaker

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BIRMINGHAM, Ala. – Memphis track and field opened its 2025-26 indoor season with a strong showing on Friday at the Birmingham CrossPlex, earning seven event wins—the most of any team in the field.

Gizel Clayton captured the women’s 60-meter hurdles (8.43) title for the second straight year, while Alex Bobak won the mile (4:15.97) for the first time in his career, setting a personal best in the process. Poorna Raorane also took home a victory in the shot (14.65m) put after finishing third at last year’s meet.

Courtland Noble won the 400m (48.55) making his second career victory in this event.

The Tigers recorded 10 top-five finishes, including sophomore Trinity Brown, who placed second and set a PR in the triple jump (11.91m).

Memphis athletes combined for 21 personal records, the most in a single meet since Feb. 15, 2025, at the Bulldog Open and Invite.

A full list of today’s six wins, top-five finishes and PRs can be found below. Comprehensive meet results can be found in the link above.

Tigers will be back in action in the new year, opening 2026 at the Bob Teel Invitational in Columbus, Missouri, on January 24.

Wins

Gizel Clayton, Women’s 60mH, 8.43

Alex Bobak, Men’s One Mile, 4:15.97

Poorna Raorane, Women’s Shot Put, 14.65m

Oageng Mdlela, Men’s Triple Jump, 15.16m

Kaseiana Meriweather, Women’s 200m, 24.08

Courtland Noble, Men’s 400m, 48.55

Meghan Porterfield, Women’s Weight Throw, 17.49m

Top Finishes (Top 5)

Kaseiana Meriweather, 2nd, Women’s 60m, 7.49

Destiny Jenkins, 4th, Women’s 60m, 7.55

Jazmyn James, 2nd, Women’s Shot Put, 13.88m

Meghan Porterfield, 3rd, Women’s Shot Put, 13.30m

Jean Yves Thiemble Marco, 3rd, Men’s Long Jump, 7.20m

Kouto Anyika, 4th, Men’s 300m, 33.95

Alexandra Allen, 2nd, Women’s 400m, 56.61

Judy Elful, 3rd, Women’s 400m, 56.95

Lilith Stenger, 2nd, Women’s High Jump, 1.60m

Trinity Brown, 2nd, Women’s Triple Jump, 11.91m

Tristian Robinson, 2nd, Men’s Weight Throw, 17.55m

Natalie Albert, 2nd, Women’s Weight Throw, 17.21m

Dajuan Montague, 2nd, Men’s High Jump, 2.10m

PRs

Elizabeth Markwell, Women’s 3000m, 11:10.48

Brooke Doyle, Women’s 3000m, 11:44.71

Jackson Turner, Men’s 3000m, 9:03.57

Jay Prettyman, Men’s 3000m, 9:12.56

Jagger Noel, Men’s 3000m, 9:19.46

Kaseiana Meriweather, Women’s 60m, 7.49

Destiny Jenkins, Women’s 60m, 7.55

Alex Bobak, Men’s One Mile, 4:15.97

Urko Extebeste, Men’s One Mile, 4:28.33

Resse Martin, Women’s 1000m, 3:10.96

Shantel Reed, Women’s 300m, 42.22

Kouto Anyika, Men’s 300m, 33.95

Bryson Wilson, Men’s 300m, 34.47

Jonathan Bunch Jr., Men’s 300m, 36.70

Alexandra Allen, Women’s 400m, 56.61

Lilith Stenger, Women’s High Jump, 1.60m

Trinity Brown, Women’s Triple Jump, 11.91m

Tristian Robinson, Men’s Weight Throw, 17.55m

Amri White, Men’s Weight Throw, 15.70m

Zion Smith, Women’s Long Jump, 5.15m

Dajuan Montague, Men’s High Jump, 2.10m

How to follow the Tigers: For complete information on Memphis Tiger Cross Country and Track & Field, visit www.GoTigersGo.com and follow the team’s social media channels on Twitter, Instagram and Facebook.

 





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Liston Breaks 5K School Record, Track & Field Starts Indoor Season Strong

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MINNEAPOLIS, Minn. – In their first meet in 195 days, the men’s and women’s track and field teams started strong at the MSU Chuck Peterson Open and M City Classic, with Molly Liston setting a school record in the 5000-meter and multiple top-five finishes against Division I, II, and III opponents at the M City Classic. 

Head Coach Aaron Lund elected to send Liston to the Chuck Peterson Open, hosted by MSU-Mankato, with the goal of setting the school record in the 5000m, fresh off of a cross country season where she finished 41st at the NCAA Championships, just one spot away from All-American honors. It was clear that the heartbreak in Spartansburg, South Carolina fueled Liston, who crushed the previous school record of 17:30.02, set in 2006 by Kourtney Joyce, with a time of 17:11.07. The Richfield native maintained record-setting pace throughout the race, running 1000m times of 3:24.98, 3:25.29, 3:27.42, 3:29.41, and 3:23.97 to break the record. 

The other nine women for Gustavus traveled to Minneapolis to compete at the M City Classic, hosted by the University of Minnesota. Maddox Lee competed in the pentathlon for the Gusties, scoring 2455 to finish 16th, including tying a personal record in the high jump, clearing 1.44m. On the track, McKenzie Luetmer set her personal record with a time of 8.22 in the 60-meter, as the only person who ran the race for Gustavus. In the 60-meter hurdles, three Gusties advanced to the finals after qualifying in the prelims. In the finals, all three Gustavus women ran faster times than their prelim times, where sophomore Kayla Kajer set a personal record with a time of 9.64, first-year Sophia Vogel ran a time of 9.72, and sophomore Emily Podulke finished just a second slower with a time of 9.73 to finish sixth, seventh, and eighth, respectively. Sophomore Teagan Stark was the only entrant for the Gustie women in the 400-meter, running a time of 1:05.26 to finish third in the event and classmate Ella Kienitz was the only entrant in the 600-meter, crossing the finish line in a time of 1:47.79. Two Gustavus women ran in the 300-meter, with Lauren Rocheford finishing in 11th with a time of 45.13 and Podulke with a time of 46.55. Luetmer and Vogel competed in the 200-meter, completing in times of 27.53 and 28.64 respectively. In the field, first-year Kaylee Hawks and Kajer both reached heights of 1.55m, good for second at the M City Classic.  

On the men’s side, first-year Amos Anderson started the season for the Gusties, running in the 60-meter prelims, placing 36th with a time of 7.71. In the 400-meter, first-year Luke Scheel led the Gustavus contingent with a time of 52.00 to finish 10th place, followed by Cohen Stursa with a time of 52.67 and Reese Blondin with a time of 53.77. Stursa was also the only entry in the 200-meter for the Gusties, finishing in a time of 24.17 for 19th. In the field, two Gusties competed in the long jump, Ben Wynia and Logan Sandmeyer. Wynia jumped a 6.07m mark, good for ninth place and Sandmeyer leaped to a 5.91m mark, finishing 10th. Three entrants competed in the pole vault, led by first-year Anderson and sophomore Alex Palmer, both vaulting over heights of 3.90m, with senior Joe Ream just behind them with a height of 3.75m. 

Gustavus track and field takes a few weeks off now, getting back to competition on January 17th, when the team competes at the Ole Opener, hosted by St. Olaf in Northfield. 

 


 





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Mens track & field kick start their indoor season at SDSU

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BROOKINGS, S.D. — The Jimmie men opened their indoor season with a strong first showing, posting competitive marks across sprint, distance, jump, and throw events.

Avery Ligon placed 20th in the 60 meter with a time of 7.17.

Xander Rath placed 35th in the 60 meter with a time of 7.43.

Conrad P. Baard placed 30th in the 200 meter with a time of 24.04, and 16th in the 400 meter with a time of 57.18.

Andrew Rexin placed 35th in the 200 meter with a time of 24.85, and 18th in the 400 meter with a time of 59.02.

Cael Church placed 15th in the 300 meter with a time of 37.43, and 12th in the 600 meter with a time of 1:26.90.

Clark Lortscher placed 5th in the 3000 meter with a PR of 8:57.81.

Cole Campbell placed 7th in the 3000 meter with a PR of 9:01.75.

Noah Sayler placed 10th in the 3000 meter with a PR of 9:16.42.

Aaron Devine placed 12th in the 3000 meter with a time of 9:19.37.

Lucas Dahl placed 13th in the 3000 meter with a PR of 9:20.35.

Braeden Kinzler placed 14th in the 3000 meter with a time of 9:22.51.

Payton Mukkada placed 15th in the 3000 meter with a time of 9:22.69.

Gavyn Graham placed 18th in the 3000 meter with a time of 9:37.02.

Adam Sobolik placed 19th in the 3000 meter with a time of 9:38.14.

Landon Thompson placed 20th in the 3000 meter with a time of 9:47.66.

Samuel Sampers placed 21st in the 3000 meter with a time of 9:50.89.

Kadin Marshall placed 24th in the 3000 meter with a time of 9:59.83.

Liam Pospisil placed 25th in the 3000 meter with a PR of 10:26.49.

Ethan Duval placed 3rd in the High Jump at 2.00m (6’6.75″), a PR.

Riley Johnson placed 10th in the High Jump at 1.80m (5’10.75″).

Trevor Waldo placed 17th in the Long Jump at 6.02m (19’9″).

Jayden Bittner placed 20th in the Long Jump at 5.75m (18’10.5″).

Brady Crabtree placed 14th in Pole Vault at 4.25m (13’11.25″), a PR.

Evan Schmit placed 11th in Shot Put at 14.59m (47’10.5″) and 20th in Weight Throw at 13.88m (45’6.5″), a PR.

Jobe Rystedt placed 16th in Shot Put at 13.56m (44’6″) and 26th in Weight Throw at 12.11m (39’8.75″).

WHATS NEXT?

The Jimmies return to action on Thursday, 11 December, competing at the Dakota Alumni Classic hosted by NDSU in Fargo, N.D.

 



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