Turnip Greens Nutrition Benefits & How to Cook! Like all leafy greens, turnip greens are highly nutritious and offer a variety of health benefits through their supply of vitamins, minerals and antioxidants. Turnip greens nutrition is most researched in regards to its ability to fight inflammation, which can lead to the development of such chronic diseases as heart disease and cancer. Turnip plants, which have the scientific name Brassica rapa, belong to the cruciferous (or Cruciferae) plant family, a nutrient- dense group of vegetables that includes other disease- fighters like kale, broccoli, cauliflower and cabbage. Even though the starchy white root of the turnip plant tends to be more popular, the green leaves of turnips are actually where most of the nutrients are found.

One study investigating turnip greens nutrition found that, by far, the greatest proportion of vitamins and minerals in turnip plants are found within the greens – with about 9. A) and about 8. 4 percent of the B vitamins being stored inside the leaf blades. Some of the areas where turnip greens nutrition really stand out: cancer prevention, bone health and anti- inflammatory abilities. Turnip greens nutrition help to boost the body’s detox system, improve liver function, boost immunity and fight disease by lowering free radical damage and reducing inflammation that is often at the root of many chronic diseases. Turnip Greens Nutrition Facts. Turnip greens contain an impressive range of important antioxidants, including one in particular that offers many disease- fighting benefits: glucosinolate. The amount of glucosinolate found in turnip greens actually beats the quantity in many other leafy greens and cruciferous vegetables – including nutrient powerhouses like kale and collards.

Glucosinolate, a large group of sulfur- containing glucoside molecules, is known for its cancer- fighting abilities because it facilitates healthy cell production (mitosis) and stimulates cell- death (apoptosis) within cancerous human tumors. Two key glucosinolates that have been identified in studies regarding turnip greens nutrition? Gluconasturtiian and glucotropaeolin, which are responsible for many of its health benefits. Cauliflower. Turnip greens are also a great source of many other vitamins and minerals – including vitamin K, vitamin A, vitamin C and calcium. Ounce- for- ounce, a look into turnip greens nutrition shows that turnip greens contain roughly 1. A than cabbage does, and about 1. One cup of cooked turnip greens contains about: (3)2.

Less than 1 gram sugar. K (6. 62%)5. 49 milligrams vitamin A (2. C (6. 6%)1. 79 milligrams folate (4. E (1. 4%). 2. 6 milligrams vitamin B6 (1. Health Benefits of Turnip Greens. High Source of Antioxidants. Turnip greens nutrition is especially of interest to disease specialists because of the vast antioxidants present within the plant’s leaves.

Numerous studies show that diets high in antioxidants from fresh vegetables help to fight against a number of illnesses: heart disease, cancer, arthritis, diabetes, autoimmune disease, Alzheimer’s and Parkinson’s diseases. Antioxidants in turnip greens – including beta carotene, quercetin and myricetin – counteract free radical damage and help to naturally slow aging. Turnip greens can help to boost immune function and lower disease risk by reducing rates of oxidative stress, the kind of damage done by uncontrolled levels of free radicals. Fights Cancer. Free radical damage to DNA can alter genetic material located inside of cells, therefore increasing the chance of cancerous cell development. A benefit of turnip greens nutrition is a high source of glucosinolates, which a number of epidemiological studies have identified have an inverse relationship with cancer development, especially colon and rectal cancers. In animal studies, eating vegetables that contain glucosinolates is associated with lower rates of certain enzyme activities that result in DNA damage and cell mutation, which can lead to cancerous tumor growth.

Many more studies show that vitamin A and vitamin C, both highly present in leafy greens like turnip greens, also helps protect the body from cancer. Studies show that cruciferous and leafy green vegetables are most closely tied to the prevention of bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer and ovarian cancer. Helps Prevent Heart Disease.

Cruciferous vegetable intake is inversely associated with risk of mortality due to heart disease in both women and men, according to a 2. American Journal of Clinical Nutrition.

Moreover, cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Turnip greens and other cruciferous vegetables are rich in antioxidants, vitamins, folate, fiber and various phytochemicals that positively affect heart health through multiple biological pathways. For example, oxidative damage to LDL (low- density lipoprotein, or “bad”) cholesterol is believed to be one significant factor in the development of heart disease, but a major benefit of turnip greens nutrition is that it helps to lower LDL cholesterol. Leafy green vegetables are also effective at lowering levels of high blood pressure, homocysteine, oxidative stress and inflammation − all of which may contribute to cardiovascular disease, heart attack or stroke. Folate and fiber are two other nutrients found in turnip greens that make them excellent for protecting cardiovascular health. Folate is an important B vitamin that helps prevents harmful homocysteine build- up within the arteries, while fiber further helps to lower LDL cholesterol levels.

Collard greens, long a Southern specialty, are traditionally braised with a bit of ham or bacon to enhance their flavor. The result is a soupy, smoky side. Cook peeled and cut-up turnips and sliced garlic in olive oil in a large skillet until tender. Add the turnip greens and cook until just wilted. Season with salt and. Can you eat radish greens. Mostly sold with their roots attached, the leafy greens of radishes are a healthy addition to your daily diet due to the presence of. Learn how to cook a turnip with our helpful guide. Turnips are intimidating, but we'll show you how to select and prep, cook them up, and flavor ideas too! Plain turnip can be safely canned at home using a pressure canner. There is no water-bath method. The follow directions are from the USDA. The Recipe Jar size choices. These much-loved Southern turnip greens are served with cornbread and pepper sauce. This version is made with salt pork, but bacon can be substituted.

Helps Maintain Strong Bones with Vitamin KJust one cup of cooked turnip greens provides over 6. K needs! This is significant for maintaining bone health and preventing bone breaks because low dietary vitamin K intake is associated with an increased risk of hip fractures in both men and women.

You'll want to include turnip greens as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by. How Much Is One Garlic Clove Minced.

If you love greens with ham hock, try this recipe. Why it's better for you: Lean ham and fat-free broth offer the good flavor of the original dish. Chard, and All Sorts of Other Greens for Cooking: It's worth scrolling down, as there are all sorts of other interesting greens listed here, as well as the Chard.

This recipe for Southern turnip or collard greens omits the bacon grease while keeping all the flavor.

Strong associations exist between dietary vitamin K intake from food sources, such as leafy green vegetables, and healthy bone mineral density. For example, a 2. Human Nutrition Research Center at Tufts University found that women with the lowest levels of vitamin K intake had significantly lower measures of bone mineral density compared to women with the highest vitamin K intakes.