by johnah on November 20, 2020
Turnip greens are a type of green vegetable with edible leaves and stems. They have been cultivated since ancient times. Today they are grown commercially in many countries including India, China, Indonesia, Mexico and other parts of the world.
The seeds of turnips contain high levels of vitamin C (ascorbic acid). Vitamin C is essential for human health because it helps prevent heart disease, cancer and other diseases.
It also plays an important role in the body’s antioxidant defense system.
Vitamin C deficiency causes rashes, weakness, fatigue and even death. Some studies suggest that eating enough vitamin C may reduce the risk of developing certain cancers such as colon cancer.
In addition to its nutritional benefits, turnips are considered one of the most nutritious vegetables available today due to their high content of dietary fiber and potassium. Turnips are low in calories and fat.
Turnip greens are rich in vitamins A, B1, B2, C and K. These vitamins play vital roles in maintaining good health.
Turnips provide numerous minerals including calcium, iron, magnesium and manganese. Turnips also contain antioxidants called flavonoids which protect against some types of cancer. Flavonoids include quercetin and kaempferol; both of these compounds have shown anticancer properties.
The leaves and stems of turnips are generally prepared in a similar manner to turnip roots. Blanching, or dipping the vegetable in boiling water for a short period of time, is commonly used to set the color and prevent the texture from changing during the preserving process.
Here are some facts about turnip greens
* One cup of cooked turnip greens contains just 31 calories.
* Turnip greens are high in dietary fiber.
* A serving of turnip greens provides nearly 2mg of vitamin K, which is over 100% of the daily recommended intake.
* Three ounces of turnip greens provide more than 1000% (1.1mcg) of the daily recommended intake of vitamin K.
* 3 ounces of cooked turnip greens contain 0.
Sources & references used in this article:
Analysis of the Acid Detergent Fibre Content in Turnip Greens and Turnip Tops (Brassica rapa L. Subsp. rapa) by Means of Near-Infrared Reflectance by S Obregón-Cano, R Moreno-Rojas, AM Jurado-Millán… – Foods, 2019 – mdpi.com
Protein, amino acid, ash and mineral contents in Brassica spp. grown in Northwest Spain by S Martínez, P Losada, I Franco… – International journal of …, 2011 – Wiley Online Library
Quality parameters of Brassica spp. grown in northwest Spain by S Martínez, I Olmos, J Carballo… – International journal of …, 2010 – Wiley Online Library
Glucosinolates in Brassica foods: bioavailability in food and significance for human health by ME Cartea, P Velasco – Phytochemistry reviews, 2008 – Springer
Lexicon to describe flavor of fresh leafy vegetables by M TALAVERA‐BIANCHI… – Journal of Sensory …, 2010 – Wiley Online Library
Effect of genotype and environmental conditions on health-promoting compounds in Brassica rapa by M Francisco, ME Cartea, P Soengas… – Journal of Agricultural …, 2011 – ACS Publications