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This chart graphically details the %DV that a serving of Turnip greens provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Turnip greens can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Turnip greens, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
- Health Benefits
- Description
- History
- How to Select and Store
- How to Enjoy
- Individual Concerns
- Nutritional Profile
- References
At the intersection of living where our daily choices can make the difference between health and disease, turnip greens definitely give your health the green light. Turnip greens are supercharged with so many different nutrients, their consumption can help prevent or heal a wide range of health conditions. Since turnip greens are an excellent source of vitamin A (through their concentration of carotenoids such as beta-carotene), vitamin C, vitamin E, vitamin B6, folate, copper, calcium, and dietary fiber, three examples of conditions for which they may be of special importance are rheumatoid arthritis, colorectal cancer and atherosclerosis.
Relief from Rheumatoid Arthritis
If you are concerned about rheumatoid arthritis, turnip greens are a good food to add to your shopping list. The beta-carotene in turnip greens is important because low levels of vitamin A, which can be formed in the body from beta-carotene, are associated with rheumatoid arthritis. Vitamin A supports the proper function of the immune system as well as helps the body to produce and maintain healthy membranes, including the synovial membrane that lines our joints. The vitamin C and vitamin E provided by turnip greens work in concert to quench free radicals that can otherwise exacerbate joint damage. Since rheumatoid arthritis can cause bone loss-thus increasing the risk of osteoporosis-the calcium provided by turnip greens is also of special benefit. And, as an excellent source of the mineral copper, turnip greens may again help those with rheumatoid arthritis since copper is necessary for the production of connective tissue, which is damaged in this autoimmune condition.
Help Promote Colon Health
Turnip greens' boast significant amounts of each member of a stellar antioxidant combination: vitamin C, vitamin E and beta-carotene. Not only does vitamin C decrease levels of free radicals in all water-soluble compartments of the body while helping to maintain good immune function, but some studies have shown that vitamin C can help to decrease the incidence of colon tumors. Turnip greens' vitamin E is also of special benefit. Studies have shown that those with the greatest intake of vitamin E have approximately one-third the risk of developing colon cancer compared to those with the lowest intake of this fat-soluble antioxidant. Beta-carotene, which is a powerful antioxidant in its own right and can be converted in the body to vitamin A, has been shown in some studies to decrease the risks of developing both colon and rectal cancer. Turnip greens also serve as an excellent source of calcium, and higher intakes of this important mineral have been associated with a significant decrease in the risk of colon and rectal cancer. The excellent dietary fiber content of turnip greens adds yet another plus in their ability to provide potential protection against colorectal cancer.
Protective Actions Against Atherosclerosis
Turnip greens are loaded with antioxidant nutrients that protect against atherosclerosis. Vitamin C, vitamin E, and beta-carotene work in concert to help to quench free radical levels, thus minimizing platelet clumping and LDL ("bad" cholesterol) oxidation, two mechanisms central to the development of atherosclerosis. In addition, dietary intake of vitamin E and vitamin C is thought to be associated with a compound called paraoxonase, an enzyme that inhibits LDL and HDL oxidation. As an excellent source of both vitamin B6 and folate, turnip greens may also help prevent atherosclerosis or its progression since both these nutrients help keep levels of homocysteine, a molecule potentially damaging to blood vessel walls, low.
Promote Lung Health
If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as turnip greens, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.
While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.
Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.
Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as turnip greens, is a daily part of your healthy way of eating.
Vitamin E-rich Leafy Greens Slow Loss of Mental Function
Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.)
Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age,
said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.
The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.
After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day.
Of the different types of vegetables, green leafy vegetables had the strongest association,
said Dr. Morris.
Surprisingly, no relationship was found between fruit consumption and cognitive decline.
Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.
The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline. Bottomline: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!
Turnip greens are the leaves of the turnip plant, better known for its tasty root. Turnip, which scientifically known as Brassica rapa, belongs to the Cruciferae family, a cousin to other health-protective giants including kale, collards, cabbage and broccoli.
Turnip leaves are smaller and more tender than their cousin, collards. Their slightly bitter flavor is delicious. Turnip greens are an important vegetable in traditional Southern American cooking.
Turnips are an ancient vegetable that is thought to have been cultivated almost 4,000 years ago in the Near East. Both the Greeks and Romans thought highly of the turnip and developed several new varieties. Its widespread popularity in Europe has continued, although since the advent of the potato, it is less widely cultivated than it once was.
Turnips were introduced into North America by the early European settlers and colonists. They grew well in the South and became a popular food in the local cuisine of this region. Turnip greens, which became an integral part of Southern African-American cuisine, are thought to have been adopted into this food culture because of the role they played during the days of slavery. Supposedly, the slave owners would reserve the turnip roots for themselves, leaving the leaves for the slaves. As Western African cuisine traditionally utilizes a wide variety of green leaves in its cooking, the African slaves adopted turnip greens as a substitute and incorporated them into their foodways.
Turnip greens are usually available with their roots attached. Look for greens that are unblemished, crisp and deep green in color.
If you have purchased turnip greens with roots attached, remove them from the root. Store them in the refrigerator separately wrapped in a plastic bag. They should keep fresh for about four days.
For some of our favorite recipes, click Recipes.
Tips for Preparing Turnip Greens:
For basic turnip green preparation, wash the leaves and fold each leaf in half with the top side of the green folded inward. Cut along the stem and remove. If you plan to cook the greens for a long time, such as when using them in soup, you can keep the leaves intact with their center stem.
The easiest way to clean the leaves is like you would clean spinach. Place them in a large bowl of tepid water and swish them around with your hands. This will allow any sand and dirt to become dislodged. Remove the greens from the water, empty the bowl, refill with clean water and repeat this process until no sand or dirt remains in the water (usually two or three times will do the trick).
A Few Quick Serving Ideas:
Serve healthy sautéed turnip greens seasoned with some tamari, lemon juice and cayenne pepper.
Make a simple meal with a little Southern inspiration. Serve cooked turnip greens with beans and rice.
Healthy sauté turnip greens, sweet potatoes and tofu, and serve alongside your favorite grain.
Use turnip greens in addition to spinach when making vegetarian lasagna.
lasagna.
Turnip Greens and Oxalates
Turnip greens are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating turnip greens. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
Turnip greens are an excellent source of many vitamins including vitamin A, vitamin C, vitamin E, vitamin B6 and folate. They are also an excellent source of the minerals calcium, copper and manganese. In addition, turnip greens are an excellent source of dietary fiber.
For an in-depth nutritional profile click here: Turnip Greens.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Turnip greens is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
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- Baybutt RC, Hu L, Molteni A. Vitamin A deficiency injures lung and liver parenchyma and impairs function of rat type II pneumocytes. J Nutr. 2000 May;130(5):1159-65. 2000. PMID:10801913.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
- Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
- Jarvik GP, Tsai, NT, McKinstry LA et al. Vitamin C and E intake is associated with increased paraoxonase activity. Arterioscler Thromb Vasc Biol 2002 Aug 1;22(8):1329-33 2002.
- Li T, Molteni A, Latkovich P, Castellani W, Baybutt RC. Vitamin A depletion induced by cigarette smoke is associated with the development of emphysema in rats. J Nutr. 2003 Aug;133(8):2629-34. 2003. PMID:12888649.
- Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Associations of vegetable and fruit consumption with age-related cognitive change. Neurology. 2006 Oct 24;67(8):1370-6. 2006. PMID:17060562.
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
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