Turnip greens are the leafy greens of the turnip plant, which provide numerous health benefits. 100 grams of cooked and drained turnip greens without salt contain only 20 calories. These greens are low in calories and high in nutrients, which make them a great addition to your diet.

Apart from being low in calories, turnip greens are packed with essential vitamins and minerals such as Vitamin K, Vitamin A, Vitamin C, Calcium, and Iron. These nutrients help to boost the immune system, promote good bone health, and maintain healthy skin and hair.

In this article, we will discuss the nutritional value of turnip greens, their health benefits, how to cook them, side effects, and where to buy them.

What Are Turnip Greens?

Turnip greens come from the turnip plant, which is a part of the brassica family. They are the dark, leafy tops of turnips that are often used in cooking. These greens are packed with essential vitamins and minerals that are beneficial to overall health.

Nutritional Value of Turnip Greens

Turnip greens are a great source of essential vitamins and minerals that are essential for maintaining good health. They are low in calories and high in nutrients like Vitamin K, Vitamin A, Vitamin C, Calcium, and Iron. 100 grams of cooked and drained turnip greens without salt contain only 20 calories. They are also rich in antioxidants and dietary fiber, which help to improve digestion and prevent chronic diseases.

Calories and Macronutrients in Turnip Greens

100 grams of cooked and drained turnip greens without salt contain 20 calories. They are also low in fat and carbohydrates. Turnip greens contain protein, but the amount is less than 1 gram per serving.

Vitamins and Minerals in Turnip Greens

Turnip greens are rich in essential vitamins and minerals. A 100-gram serving of turnip greens contains:

• Calcium: 118 mg
• Vitamin K: 567 mcg
• Vitamin A: 4300 IU
• Vitamin C: 27 mg
• Iron: 2 mg

Health Benefits of Turnip Greens

Turnip greens offer several health benefits, including:

• Boosts the immune system
• Improves bone health due to the presence of calcium and vitamin K
• Enhances skin and hair health due to the presence of vitamin A
• Assists in digestion due to the fiber content
• Reduces the risk of chronic diseases due to the antioxidants present

How to Cook Turnip Greens

To prepare turnip greens, wash them thoroughly and remove the stems. Then, chop the leaves into bite-sized pieces. Boil them in water for around 8-10 minutes or until they are tender. Drain and rinse with cold water to stop the cooking process. Turnip greens can be used in several recipes, such as salads, soups, and stir-fries.

Ways to Incorporate Turnip Greens into Your Meals

Turnip greens are versatile and can be incorporated into many meals. Here are some easy ways to include them in your diet:

• Add them to salads for a nutritious twist
• Toss them in a stir-fry with your favorite vegetables and meat
• Blend them into smoothies with fruits and other greens
• Use them in place of spinach in soups and stews

Side Effects of Eating Turnip Greens

While turnip greens are generally safe to consume, eating large amounts of them may lead to some side effects. They are high in oxalates, which can cause kidney stones. Therefore, people with a history of kidney stones should avoid consuming too many turnip greens. Additionally, eating cruciferous vegetables like turnip greens can cause gas and bloating in some individuals.

Where to Buy Turnip Greens

Turnip greens are readily available at most grocery stores and supermarkets. They are often sold in bunches, and the leaves should be bright green and crisp. Look for turnip greens that are free from wilting or yellowing.

Conclusion

Overall, turnip greens are a nutritious, low-calorie addition to your diet. They are rich in essential vitamins and minerals, offer several health benefits, and are versatile enough to be incorporated into many meals. Caution should be taken when eating large quantities of turnip greens, especially by those with a history of kidney stones. So make sure to include turnip greens in your diet in moderation and enjoy the numerous health benefits that they provide.