Turnip greens are a nutritious leafy green that can make a great addition to any meal. 100g of cooked turnip greens (fat not added in cooking) contain only 20 Calories, making it a great dietary choice for those looking to lose weight or maintain their weight. These greens are a rich source of nutrients that are beneficial for overall Health.
Apart from being low in Calories, Turnip greens are also rich in vitamins A, C, and K, potassium, magnesium, calcium, and iron. It also contains a wide range of Antioxidants that help to combat inflammation and reduce the risk of chronic diseases.
In this article, we'll explore some practical tips and strategies on how to incorporate Turnip greens into your diet, and the many benefits this nutritious vegetable provides.
100g of raw Turnip greens contains approximately 29 Calories, 5 grams of carbohydrates, and 3 grams of protein, making it a low-calorie and high-nutrient food. It is also a good source of dietary Fiber, offering 3 grams per serving. Turnip greens are also rich in vitamins and Minerals. A single serving (100g) contains 435% of the recommended daily intake of vitamin K, 100% of vitamin A, and 60% of vitamin C. These greens are also a source of potassium, magnesium, calcium, and iron, nutrients that are essential to overall Health. Overall, turnip greens are a rich source of nutrients that provide numerous health benefits, making them an excellent addition to any meal.
Benefits of consuming Turnip Greens
1. Helps in Weight loss - Turnip greens are low in Calories and rich in Fiber, a combination that promotes weight loss. 2. Improves digestion - The high fiber content of turnip greens promotes good digestion and prevents constipation. 3. Lowers the risk of chronic diseases - The Antioxidants present in turnip greens reduces inflammation, thus reducing the risk of chronic diseases like cancer, heart disease, and diabetes. These greens also promote heart Health by reducing cholesterol levels.
Turnip Greens in weight loss
Turnip greens are low in Calories, with just 20 calories per 100g serving, making it a perfect food to add to your diet to help you lose weight. It is also high in Fiber, with just one serving of turnip greens providing 3 grams of fiber. This fiber helps to keep you feeling full for longer, and can help to reduce snacking between meals. Finally, turnip greens are also packed with vitamins, Minerals, and Antioxidants, giving your body the nutrients it needs to thrive.
How to prepare Turnip Greens?
1. Steam - Steaming Turnip greens is one of the Healthiest ways to cook them as it preserves most of its Nutritional value. 2. Sauté - Sautéed turnip greens are a delicious side dish that is easy to make. Place washed and chopped turnip greens in a pan with olive oil, garlic, and lemon juice, and cook until the greens are wilted. 3. Boil - Boiled turnip greens are a great addition to soups, stews, and curries. Boil the greens for a few minutes until tender, and add them to your favorite dishes
Turnip Greens in a healthy diet
1. Add to salads - Turnip greens can add a fresh, crunchy texture to salads. 2. Incorporate into soups - Add turnip greens to your favorite soup recipe to increase the Nutritional value of your meal. 3. Eat as a side dish - Turnip greens are easy to prepare and can be enjoyed on their own or as a side dish to your main meal.
Turnip Greens as a source of Fiber
1. Promotes good digestion - Consuming Fiber helps to keep your digestive system Healthy and promotes good bowel movement. 2. Reduces the risk of chronic diseases - Fiber helps to reduce inflammation in the body, which reduces the risk of chronic diseases like cancer, heart disease, and diabetes. 3. Feeling full for longer - Consuming fiber-rich foods, like Turnip greens, keeps you feeling full for longer, thus reducing snacking between meals.
Minerals present in Turnip Greens
1. Potassium - A single serving of Turnip greens (100g) contains 384mg of potassium. Potassium helps to regulate blood pressure and maintain fluid balance in the body. 2. Magnesium - Magnesium is essential for Healthy bones, and one serving of turnip greens contains 28mg of this essential mineral. 3. Calcium - Calcium is important for strong bones, and one serving of turnip greens contains 190mg of calcium.
Antioxidants in Turnip Greens
1. Vitamin C - A single serving of Turnip greens contains 60mg of vitamin C, which helps to boost the immune system and prevent infections. 2. Vitamin A - Turnip greens are a great source of beta-carotene, which is converted into vitamin A in the body. This vitamin is essential for eye Health and is also a powerful antioxidant. 3. Flavonoids - Flavonoids are a type of antioxidant that helps to reduce inflammation and lower the risk of chronic diseases. Turnip greens are a great source of these powerful compounds.
Turnip Greens in reducing inflammation
Inflammation is a natural response to injury or infection. However, when inflammation becomes chronic it can lead to a range of Health problems, including heart disease, cancer, and diabetes. Turnip greens are rich in Antioxidants that help to reduce inflammation in the body. These antioxidants work by neutralizing free radicals that cause oxidative stress, which is a major driver of chronic inflammation. Adding turnip greens to your diet can help to reduce inflammation and promote overall health.
Turnip Greens and heart health
1. Reduces cholesterol levels - Turnip greens contain a type of Fiber called pectin, which is known to help lower cholesterol levels in the body 2. Lowers blood pressure - The high potassium content in turnip greens helps to lower blood pressure, reducing the risk of heart disease. 3. Reduces inflammation - The Antioxidants in turnip greens help to reduce inflammation, which is a major risk factor for heart disease.
5 Common Questions About Cooked Turnip greens
1. What are turnip greens?
Turnip greens are the leafy green tops of the turnip plant. They are often used in Southern cuisine and are a good source of vitamins and nutrients.
2. How are turnip greens cooked?
Turnip greens can be boiled, sautéed or steamed. They are often cooked with bacon or ham for flavor. When boiled, turnip greens should be cooked for at least 30 minutes to ensure they are tender.
3. What nutrients can be found in turnip greens?
Turnip greens are packed with nutrients, including vitamin C, vitamin K, folate and calcium. They are also a good source of Antioxidants, which can help protect the body from damage caused by free radicals.
4. Are turnip greens low in Calories?
Yes, turnip greens are low in calories with only 20 calories in 100 grams of cooked greens. They can be a great addition to a Healthy diet, and their low calorie count makes them a good choice for those watching their weight.
5. How can turnip greens be incorporated into meals?
Turnip greens can be used in a variety of dishes, including stir-fries, soups, salads and smoothies. They can also be served as a side dish and make a great addition to any meal.