Turnip greens are part of the cruciferous vegetable family, as are kale and broccoli. They are high in nutrients and low in calories. Both the root and the leaves of the turnip are edible, but turnip greens refer specifically to the stem and leafy green part of the plant. A group of cruciferous vegetables, including turnip greens, all earn the highest possible score of 1, points.
The ANDI index measures the vitamin , mineral and phytonutrient density, in relation to the caloric content of foods. This is one of a collection of articles on the health benefits of popular foods. One gram cup of raw turnip greens contains :. A gram cup of raw turnip greens contains 22 mg of sodium, so it is not advisable to add salt when cooking or eating this vegetable.
One cup of the leaves also provides more than a third of the daily intake of vitamin A, which is mcg for men and mcg for women, and more than a third of the daily requirement for vitamin C. Turnip greens also contain more than mg of nitrate levels for every grams of leaf, which is a very high level. Dietary nitrate, for example, has been shown to protect the health of the cardiovascular system, reducing the risk of coronary heart disease , stroke , and hypertension.
Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. It also plays a role in sebum production, and sebum keeps the hair moisturized.
Vitamin C is important for building and maintaining collagen , which provides structure to skin and hair. It also provides benefits for the immune system. Hair loss can result from iron deficiency. An adequate intake of iron-containing foods, such as turnip greens, can help prevent this. A lack of iron in the diet can also affect how efficiently the body uses energy. Turnip greens are a good source of iron, as are spinach, lentils, and collard greens.
Iron deficiency is one of the most common nutrient deficiencies in developed countries, and a leading cause of anemia. Experts have associated low intakes of vitamin K and calcium with a higher risk of bone fracture. Adequate vitamin K consumption can improve bone health by improving calcium absorption, reducing urinary excretion of calcium and acting as a modifier of bone matrix proteins.
Turnip greens also provide one of the highest calcium contents per gram of any fruit or vegetable. Vitamin A, phosphorus, and magnesium also promote bone health, and these too are present in turnip greens.
Turnip greens and other cruciferous vegetables contain nutrients that may offer protection against cancer.
Sulforaphane, a sulfur-containing compound, is what give cruciferous vegetables their bitter bite. It also seems that sulforaphane can offer some protection against cancer. Early results suggest that the compound can inhibit the enzyme histone deacetylase HDAC , known to be involved in the progression of cancer cells.
This could make sulforaphane-containing foods useful in preventing different types of cancer. Despite its rich taste, turnip provides only a small amount of energy per serving. One cup of raw turnip contains only 36 calories -- around 2.
Carbohydrates represent the most abundant nutrient in turnips. Each 1-cup serving of raw turnip contains around 8. This includes approximately 5 grams of sugar, 2. Both the sugar and starch provide your body with the energy needed for day-to-day functioning, while the fiber promotes digestive and cardiovascular health.
The 2. Raw turnip also contains small amounts of protein and fat. Eating 1 cup of turnip boosts your protein intake by around 1 gram, and approximately 0.
Eating high fiber meals also helps keep blood sugar levels stable. The fiber content in turnips may also prevent constipation and promote regularity for a healthy digestive tract. Regular, adequate bowel movements are crucial for getting rid of toxins through the bile and stool. Harvesting turnips while they are young and small will leave them with a sweet, mild flavor.
As they continue to grow or age, the flavor becomes spicier, and the texture will become rough and woody. Look for turnips with green tops that are brightly colored and fresh. People can use the greens for cooking or in salads. People can eat them raw or cooked. However, roasting turnips tends to bring out their best flavors and qualities.
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