10 Turnip greens Nutrition facts and Health benefits
Nutritional information on turnip greens
Turnips are the dark green leafy tops of the plant turnip greens. Vegetables have a higher nutritional profile than the same vegetable tuber in terms of vitamins, minerals, and antioxidants beneficial for health.
Turnips are members of the Brassicaceae family and have the same standard growth characteristics as other Brassica members such as kale, cabbage, Brussels sprouts, etc.
Turnip Greens leaves
Turnip Greens with green tops. Turnip roots can be grown during all seasons in temperate regions. However, your best greens can be at their best during the winter. A hot climate would be harmful as it affects the roots, which become woody and brittle, and the leaves turn green and bitter. In addition, the plant requires well-drained fertile soil.
To collect the tender greens from the turnip, the crop is planted at a distance of 10-15 centimetres between the seedlings to prevent the bulb's growth (tuber) and direct its nutrition to storage in the greens. Its young, tender leaves should be harvested early when it reaches around 4-6 inches in height.
Turnips have broad, light green leaves with a long stalk, which arise directly from the top of their tubercle. Vegetables taste similar to mustard but with a less intense spiciness. Indeed, the tender young vegetables have a sweet flavour with a subtle flavour of peppery notes.
10 Turnip greens Nutrition facts and Health benefits
1.The top of the turnip greens contains more vitamins and minerals than the vegetable tuber itself. Additionally, leafy buds are very low in calories, providing only 32 calories per 100 g.
2.100 g of fresh vegetables provide respectively 6952 µg and 11984 µg of ß-carotene and lutein-zeaxanthin. These flavonoids have powerful antioxidant and anticancer activities. In addition, Beta-carotene is converted to vitamin A within the human body.
3.Zeaxanthin, a vital dietary carotenoid, is selectively absorbed by the macula lutea of the eye's retina, where it can perform antioxidant and protective functions of filtering light. Therefore, it helps prevent retinal detachment and offers protection against "age-related macular degeneration disease" (AMD) in the elderly.
4.The best vegetables are one of the largest sources of vitamin A in the plant kingdom. 100g sheets provide 11,587 IU or 386% RDA.
5.Vitamin A is needed to keep skin and mucous membranes healthy and is essential for vision. In addition, foods rich in this vitamin are known to offer protection against lung and oral cavity cancer.
6.Vitamin K has a potential role in bone health by promoting osteoblastic activity (bone formation and strengthening). In addition, adequate vitamin K levels in the diet help limit neuronal damage in the brain; therefore, it has an established role in treating patients with Alzheimer's disease.
7.100 g of fresh leaves contain 60 mg or 100% of the recommended daily levels of vitamin C, which is a moderately potent water-soluble antioxidant that helps the body build resistance against infectious agents and eliminate harmful free radicals' oxygen.
8.This leafy vegetable is delicious in many B-complex vitamin groups such as riboflavin, folic acid (48% of the RDA / 100g), niacin, vitamin B-6 (pyridoxine), thiamine, pantothenic acid, etc., which are essential for the body as part of the coenzymes during the body's metabolism.
9.Its leaves are also rich in magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
10.Potassium is an essential component of body cells and fluids that helps control heart rate and blood pressure, counteracting the effects of sodium. Iron is needed for cellular oxidation and the formation of red blood cells.
Selection and conservation
Turnip in a market is turnip greens with tubers in a market. Turnips are at their best during fall and spring. However, fresh vegetables are also available year-round. At the market, choose freshly harvested heads alone or with the vegetable tuber. Choose young, tender green leaves with a firm stem. Generally, the upper greens are tied in bunches and sold together with their small taproot. If so, look for small, healthy and robust turnip tubers.
Avoid yellow, sunken, withered or overripe leaves, as they are less tasty and spoil quickly. As with any other vegetable, turnips also die speedily and must be eaten as soon as they are picked.
When at home, separate the top leaves from the root, using a knife one inch above the top of the source. When left untouched, greens deprive the tuber of moisture and nutrients. Store them in the refrigerator with a high relative humidity above 95%, where they will remain fresh for 2-3 days.
Preparation and service methods
Turnip greens are at their best during winter and spring, from November to February. Wash vegetables in cold water to remove surface dirt. Dry them with a paper towel. Finely chop using a kitchen knife for cooking evenly.
Like those of beets orchards, turnips have extensive leaves with long petioles and sometimes broad and thick. Eliminate any hard and woody petioles. Remove all old, overripe, withered and bruised leaves. Then wash the prepared leaves in a sieve under cold running water to remove sand and dirt from the surface. Carefully rinse off excess water or pat dry with a paper towel. Cut leaves and petioles to the desired length using a kitchen knife.
Young, tender vegetables can be eaten raw or, preferably, mixed with other vegetables and greens. However, the large, ripe leaves have a very bitter taste as they contain a lot of minerals and vitamins.
Here are some service tips:
Many southern-style dishes are made with freshly picked turnips, specially blended with complementary vegetables such as kale, kale, mustard with bacon, and salted pork in mouth-watering recipes.
In South Asia, turnip greens leaves are often mixed with more delicate vegetables such as spinach when making saag recipes. In addition, vegetables can be added to fillings, casseroles, quiches, stews, sautées, etc.
While not as popular as kale chips, turnip greens can be used as chips.
Turnip greens can be made into healthy drinks. However, raw vegetables give a bitter taste and a touch of pain to the oral mucosa. This can be avoided by mashing lightly steamed vegetables instead of raw ones.
The oxalic acid content in turnip greens leaves very low (0.05g / 100g) compared to other vegetables and vegetables with a high content of oxalates, such as tuber turnip (0.21g / 100g), the amaranth (1.09 g / 100 g), parsley (1.70 g / 100 g). g) / 100 g), etc.
This bitter principle in mature leaves is due to their high mineral content. It can be minimized by boiling the turnip in hot water and discarding it before adding the vegetables to the recipes.