Turnip Greens (Raw) – Nutritional Profile
Turnip greens are an incredibly nutrient-dense leafy green that pack a punch in terms of vitamins and minerals. These greens, when enjoyed raw, bring an earthy flavor and a host of health benefits. Below is the nutritional breakdown and the many reasons why turnip greens are a fantastic addition to your diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 32 kcal |
| Protein | 1.5 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.07 g |
| Carbohydrates | 7.13 g |
| Dietary Fiber | 3.2 g |
| Sugars | 0.81 g |
| Calcium | 190 mg |
| Iron | 1.1 mg |
| Magnesium | 31 mg |
| Phosphorus | 42 mg |
| Potassium | 296 mg |
| Sodium | 40 mg |
| Zinc | 0.19 mg |
| Copper | 0.35 mcg |
| Manganese | 0.466 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 60.0 mg |
| Thiamin (B1) | 0.07 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 0.6 mg |
| Vitamin B6 | 0.263 mg |
| Folate | 194 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 579 mcg |
| Vitamin E | 2.86 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Turnip Greens
Turnip greens are an excellent source of several key vitamins and minerals, including calcium, vitamin A, vitamin C, and folate. The high fiber content makes them a great choice for supporting digestive health, while the array of micronutrients supports overall wellness. Specifically:
- Rich in Calcium: At 190 mg of calcium per 100g, turnip greens can help strengthen bones and support healthy nerve function.
- Packed with Vitamin A: With 579 mcg of Vitamin A, these greens support vision health and boost your immune system.
- Vitamin C Powerhouse: Providing 60 mg of Vitamin C, turnip greens promote healthy skin, aid in collagen production, and boost immune function.
- High in Folate: With 194 mcg of folate, these greens are excellent for pregnant women, supporting fetal development and healthy cell growth.
- Iron-Rich: At 1.1 mg of iron, turnip greens contribute to the production of red blood cells, helping to prevent iron-deficiency anemia.
Dietary Preferences and Allergen Information
Turnip greens are naturally gluten-free and vegan. They are also low in calories and contain no cholesterol, making them an ideal choice for individuals looking to maintain or lose weight. The high fiber content also aids in digestive health, promoting satiety and supporting a healthy metabolism.
- Gluten-Free: Ideal for those with gluten sensitivities or celiac disease.
- Vegan: Completely plant-based, making them perfect for those following a vegan lifestyle.
- Low in Fat: With only 0.3g of fat per 100g, turnip greens are a heart-healthy choice.
- No Allergens: Turnip greens are not associated with common allergens such as soy, nuts, or dairy.
How to Incorporate Turnip Greens into Your Diet
Turnip greens are a versatile vegetable that can be enjoyed in various ways:
- Raw: Add them to salads for a fresh, peppery kick. You can also include them in smoothies or wraps.
- Sautéed: Lightly sauté with olive oil, garlic, and a splash of lemon juice for a simple side dish.
- Soup or Stew: Stir them into your favorite soups or stews to add a nutritious and flavorful element.
- Blended: Use them as an ingredient in vegetable dips or blended into a green sauce for pasta.
Conclusion
Turnip greens are an incredibly nutritious addition to any meal. They are packed with vitamins, minerals, and fiber, all while being low in calories and fat. Whether you enjoy them raw, sautéed, or in a hearty soup, turnip greens are sure to provide a delicious and healthy boost to your diet. With their impressive array of health benefits, from supporting bone health to boosting immunity, turnip greens deserve a regular spot on your plate.
