Turnip greens are green leafy tops of turnip plant, and like all the leafy green vegetables they also offer a wide range of health benefits. Turnip Greens or Brassica rapa, belong to the cruciferous family and have common growth characteristics and benefits with other brassica members. Read on the Turnip greens nutrition facts and health benefits.
Nutrition Facts of Turnip Greens
100 gms of Turnip Greens contain just 32 calories, yet provide an array of vitamins and minerals and health benefiting anti-oxidant properties.
100gms of Turnip greens provide 386 % of RDA of Vitamin A, 209% of RDA of Vitamin K, 100% of daily-recommended levels of vitamin C and 48% of RDA of Vitamins B-Complex.
Turnip greens also contain essential minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
Health Benefits of Turnip Greens
1. Turnip greens prevents Anemia
Iron deficiency can lead to Anemia, but eating foods rich in Vitamin C and iron can maximize the body’s ability to absorb iron and prevent Anemia. Turnip Greens are rich in Vitamin C and Iron,
2. Turnip greens prevent Osteoporosis
Consumption of adequate vitamin K foods improves bone health by improving calcium absorption and preventing Osteoporosis . Turnip Greens are rich sources of Vitamin K and one of the highest Calcium providers than other fruits and vegetables.
3. Turnip greens prevent Cancer
Turnip greens and other green vegetables that contain high amounts of chlorophyll are found to help fight the formation of free radicals known to cause cancer especially lung and colon cancer.
4. Turnip greens for Diabetics
One cup of boiled turnip greens contain 5 gms of fiber, plus the antioxidant alpha-lipoic acid has the potential to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in diabetics.
5. Turnip greens for healthy digestive tract
Rich in fiber and water content, Turnip Greens help prevent constipation, promote regularity and aid in healthy digestive tract.
6. Turnip greens for promote fertility
According to a research study published in Harvard Medical School’s Harvard Health Publications, eating iron-rich foods from plant sources promote fertility, and the adequate folates intake by pregnant women prevents infants against neural tube defects.
7. Turnip greens enhances sleep
Turnip greens contains choline that can enhance sleep, memory and improve muscle movement, and aid in maintaining the structure of cellular membranes, transmission of nerve impulses and further fight chronic inflammation.
8. Turnip greens enhances athletic performance
The dietary nitrate can enhance tolerance during long-term endurance exercises, improve the muscle oxygenation and overall improve the cardiovascular, respiratory health.
Risks and Precautions of Turnip Greens
Turnip Greens contains calcium oxalates, and this can lead to health problems if they accumulate and crystallize in the body.
Individuals who have a history of gall bladder problems or kidney stones may avoid turnip greens because of their high oxalate content.