(NaturalHealth365)  Repeatedly, research shows the pivotal role of diet and lifestyle in shaping optimal health.  Today, let’s spotlight the potent health advantages of incorporating turnip greens into your meals.

It’s widely recognized that persistent healthy habits can mitigate and even stave off ailments such as cancer, diabetes, and heart disease.

Diving deeper into the therapeutic potential of plant-based diets, turnip greens emerge as a nutritional dynamo.  They not only aid in warding off osteoporosis but also demonstrate promising benefits against cancer and other health challenges.

The surprising nutritional content inside turnip greens

Turnip greens are a less well-known member of the cruciferous family, which includes health staples like broccoli, kale, Brussels sprouts, rutabagas, and cabbage.  These low-calorie vegetables are packed with powerful nutrients and should be eaten daily.

When it comes to the Aggregate Nutrient Density (ANDI) score, a measure of nutrition of foods in relation to their calories, turnip greens earn a top score of 1,000 (along with kale, mustard, Swiss chard, and collard greens).

For example, one cup of boiled turnip greens has just 29 calories and 660% of your daily vitamin K requirement, 66% of vitamin C, and 220% of vitamin A, along with impressive levels of dietary nitrate, fiber, calcium, folate, iron, and vitamin E.  Of course, uncooked greens will provide even greater nutritional content.

Although there is a warning that people taking blood thinners should consult with an experienced (holistic) healthcare provider before increasing the intake of foods rich in vitamin K.  Having said that, let’s take a closer look at some of the health benefits of turnip greens:

1.  Reduce your risk of anemia.  Turnip greens are an excellent source of plant-based iron as well as vitamin C to help with iron absorption.

2.  Prevent osteoporosis.  Both vitamin K and (naturally occurring) calcium are key to strong bones, and turnip greens are rich in both.

3.  Anticancer nutrition.  As you may know, cruciferous vegetables are well-known for their cancer-fighting properties; sulfur-containing compounds such as sulforaphane give cruciferous vegetables that slightly bitter taste and are believed to also give them their cancer-fighting powers.

In addition, the high vitamin C content in turnip greens fights free radical formation, and they also contain large amounts of chlorophyll – which blocks the carcinogenic effects of grilled or charred foods.

4.  Improved digestion.  Turnip greens have high fiber content – which aids in optimal digestive tract health and can also help to regulate blood sugar levels.

5.  Better sleep and mood.  Turnip greens contain choline, which helps sleep patterns, learning, memory, muscle movement, and nerve and cellular membrane health.  It also assists in fat absorption and reducing inflammation.

The folate in turnip greens may help to ease depression by lowering homocysteine levels in the body, which can interfere with serotonin, dopamine, and other feel-good hormones.

6.  Healthier skin and hair.  The vitamins A and C in turnip greens are vital for sebum production, keeping skin and hair healthy and moisturized.

What is the best way to eat these nutritious greens?

Turnip greens can be eaten raw in salads, sandwiches, or wraps.  They can also be boiled, braised, sautéed, or cooked in soups, stir-fry dishes, and casseroles.  A simple side of turnip greens, fresh garlic, and minced onions lightly sautéed with a touch of raw olive oil and sea salt (for flavor) can be a delicious side dish.

So, if you’re looking to add variety to your diet and boost your daily nutrition, add turnip greens and try other dark, leafy green vegetables like kale and collard greens.  Enjoy!

Sources for this article include:

NIH.gov
MedicalNewsToday.com
Cancer.gov