The ANDI index measures the vitamin , mineral and phytonutrient density, in relation to the caloric content of foods.Turnip greens are among the top foods in terms of the Aggregate Nutrient Density Index (ANDI) score.A group of cruciferous vegetables, including turnip greens, all earn the highest possible score of 1,000 points.A 55-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.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.Share on Pinterest The vitamin K and calcium in turnip greens help to ward off osteoporosis and keep the skeleton strong.Early results suggest that the compound can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.Grilling foods at high temperatures can produce heterocyclic amines, which experts have linked to some cancers.As an excellent source of the antioxidant vitamin C, turnip greens can help fight the formation of free radicals known to cause cancer.This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.Turnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract.Adequate folic acid intake is also needed during pregnancy, to protect the fetus against neural tube defects.Turnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory.Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body.Studies suggest that eating more plant foods, such as turnip greens, decreases the risk of cancer, obesity, diabetes, heart disease and overall mortality. .
Turnip Greens: The Healthiest Vegetable People Are Not Eating
Turnips belong to the cruciferous Brassicaceae family and share many of same health benefits as other brassicas, like improved detoxification and reduced cancer risk.Considering the plant is much higher in many nutrients than more popular crucifers, like broccoli and cauliflower, turnip greens deserve some attention.3 Folate is an essential nutrient necessary to DNA and RNA synthesis, amino acid metabolism, and the prevention of neural tube defects.One cup of cooked turnip greens contains almost half of the daily recommended intake for folate, an important methylation nutrient.Folate is an essential nutrient necessary to DNA and RNA synthesis, amino acid metabolism, and the prevention of neural tube defects.Turnip greens have an impressive list of biologically active phytonutrients that promote health in a number of ways.Glucosinolates – unique to cruciferous vegetables – flavonoids, and the carotenoid lutein are just a few of the plant compounds that make turnip greens so beneficial:.Cutting, chopping, or even the act of chewing glucosinolate-rich foods releases myrosinase enzymes, which hydrolyze glucosinolate into its metabolites.Glucosinolate metabolites include indole-3-carbinols, isothiocyanates, and sulforaphane: phytonutrients shown to increase the production of detoxification enzymes and linked with lower rates of certain cancers.Cutting, chopping, or even the act of chewing glucosinolate-rich foods releases myrosinase enzymes, which hydrolyze glucosinolate into its metabolites.Glucosinolate metabolites include indole-3-carbinols, isothiocyanates, and sulforaphane: phytonutrients shown to increase the production of detoxification enzymes and linked with lower rates of certain cancers.7 Lutein and its isomer zeaxanthin are the only two carotenoids that can cross the blood-retina barrier to support healthy eyesight and eye health.These carotenoids are thought to prevent age-related macular degeneration, age-related cataracts, visual impairment, as well as other types of eye disorders.Prospective studies on aging have found that diets that included higher amounts of dark leafy greens – the equivalent of about one serving per day – were associated with slower rates of cognitive decline, comparable to participants who were 11 years younger.13 Macular pigments are supportive to many aspects of vision and visual performance, making lutein critical to eye health.The nitrate content in dark leafy greens has been found to promote healthy endothelial function and blood pressure in adults.For example, the phytonutrients in brassicas have been found to modulate inflammation, possibly by regulating epigenetic mechanisms related to the inflammatory cascade. .
10 Turnip greens Nutrition facts and Health benefits
Avoid yellow, sunken, wilted, or over-matured leaves as they are less appetizing and spoil early.Store them in the refrigerator set at high relative humidity of over 95% where they stay fresh for 2-3 days.Turnip tops feature very broad leaves akin to beets or swiss chard with long and sometimes wide, thick petiole.Then, wash prepared leaves in a colander under cold tap water to remove any surface sand and dirt.Gently swish away excess water or mop dry using a paper towel.However, large mature leaves are quite bitter in taste as they compose loads of minerals and vitamins and are, therefore, preferred only after cooked, sautéed, steamed, or braised.However, raw greens impart a bitter taste and a tinge of soreness to the oral mucosa.Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits. .
What Are Turnip Greens and How Do You Use Them?
Though often discarded, the greens of this plant are edible and utilized in many cuisines, and can be used just like other lettuces and hearty leaves.Select turnips with bright green leaves sprouting from the top, and utilize the whole plant.Remove the turnip root for later use, then rinse the greens well, dry, chop and cook like you would kale or collards, adding salt, bacon, butter, lemon, cider vinegar, or anything else that will helps break down the greens' thick cellular walls.Because these leaves have peppery zing to them (like mustard greens or arugula), they work well in Southern-style dishes and can add a pleasing bite to stir fry, quiche and stews.Turnip greens also work well in soups, as they wilt nicely and become tender when cooked or braised for a long time.Prolong their life by washing and wrapping in a damp paper towel or cloth, avoiding the bulbs (which don't like moisture when being stored). .
The Health Benefits of Turnips & Pritikin Recipes
During the Middle Ages, the turnip gained notoriety in Europe as a popular vegetable often eaten by the lower economic class.Today, the turnip is widely enjoyed in a variety of dishes and as a member of the cruciferous family, it boasts high nutritional value.As a product of this group, the turnip is known for its high nutrient count and its low calorie density, which makes it a perfect food to add to your healthy eating plan.Research has shown that those who consume high amounts of cruciferous vegetables have a lowered risk of developing cancer, thanks to the compound sulforaphane, noted Medical News Today.At Pritikin, however, guests have the opportunity to join Pritikin’s Director of Nutrition, Kimberly Gomer, MS, RD, for the Healthy Grocery Shopping Scavenger Hunt.“Because turnips have such a long shelf life, they are usually readily available at the local produce store and farmer’s market,” explained Pritikin’s Chef Anthony Stewart.Most will agree that roasting turnips is the best way to enjoy the rich flavors of the vegetable but other cooking methods include steaming, baking and boiling.“Some of my favorite ways to prepare turnip include, but are not limited to, roasting, mashing, adding in stews, soups, pickling and believe it or not, in my shepherd’s pie!” he said.By adding turnips to your balanced diet of natural, whole fruits and vegetables, whole grains, legumes and lean sources of protein, you’ll be well on your way to a healthier lifestyle. .
Turnips: Nutrition, Calories, and Benefits
Additionally, the leaves contain high amounts of folate, which aids the production of red blood cells and helps prevent developmental irregularities in fetuses ( 11 , 12 ).Vitamin K plays an essential role as a clotting agent, meaning that it helps prevent excessive bleeding.Besides their high vitamin C content, which may help prevent the growth and spread of cancer cells, turnips are rich in glucosinolates ( 5 ).Glucosinolates are a group of bioactive plant compounds that also provide antioxidant activity, meaning they mitigate the cancer-promoting effects of oxidative stress ( 13 , 14 ).Anthocyanins are present in blue and purple fruits and vegetables, such as turnips, and eating them is linked to lower rates of chronic and degenerative diseases ( 20 , 21 ).Managing your blood sugar is critical for health, especially for those who have diabetes, and animal studies suggest that turnips may have antidiabetic effects.The study also determined that the extract helped correct other metabolic disorders associated with diabetes, such as high blood cholesterol and triglyceride levels.One specific kind of indole in turnips is arvelexin, which studies suggest blocks pro-inflammatory compounds, such as nitric oxide, a type of free radical involved in the inflammation process ( 25 , 26 ).Turnips’ glucosinolates also break down into isothiocyanates, a group of compounds capable of inhibiting microbial and bacterial growth ( 13 , 28 ).Moreover, given the recent rise in cases of bacterial resistance, researchers have conducted test-tube and animal studies to evaluate the potential effect of combining isothiocyanates with standard antibiotics.Turnips’ content of anthocyanins and sulfur compounds, such as glucosinolates, have been shown to exert liver-protecting effects in rats with liver toxicity ( 13 ). .
Lemon Garlic Turnip Greens (Meal Prepped 4 Ways!)
Whether client goals are centered around treatment or prevention (i.e. reducing cholesterol or trying to prevent heart disease) or creation of new habits and lifestyle (i.e.
more energy, weight loss/ maintenance, increased brain function), at some point the topic of eating more vegetables always comes up.Did you know the CDC has found only 10% of American adults eat the minimum recommended intake of fruits and veggies each day?Turnip greens are so nutrient-dense they’re actually one of few foods achieving a perfect 1,000 point score on the Aggregate Nutrient Density Index (or ANDI, for short).The ANDI index was created by Dr. Joel Fuhrman as a way to identify foods highest in micronutrients and phytonutrients per calorie.You can also just wait and squeeze some lemon wedges over your turnip greens just prior to serving and eating.One of the biggest complaints I hear about meal prep is clients not wanting to eat the same thing over and over again - which is totally understandable!Vegetarian Wraps: set aside a portion of lemon garlic turnip greens and add some halved grape tomatoes and rinsed and drained black beans.Classic Dinner: pair a serving of lemon garlic turnip greens with a lean protein, like chicken or turkey breast, and a starchy carbohydrate, like baked sweet potato fries or my greek yogurt mashed potatoes (seen here).Don’t forget to pin this recipe on Pinterest, or share with a friend on social media – be sure to use the hashtags #nutritiontofit, #naturesgreens, and #farmfreshgreens so we can see your creations! .