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What Is The Difference Between Turnip Greens And Mustard Greens
Share on PinterestTurnip greens are known as cruciferous vegetables and boast a wealth of nutritional benefit.One 55-gram cup of raw turnip greens contains:18 calories0.82 grams of protein0.17 gram of fat3.92 grams of carbohydrate, 1.8 grams of fiber and 0.45 gram of sugarThey are also a rich source of minerals:A 55-gram cup of raw turnip greens contains 22 mg of sodium, so it is not advisable to add salt when cooking or eating this vegetable.Turnip greens provide important vitamins.A 55-gram cup of raw leaves contains:33 mg of vitamin C105 micrograms (mcg) of folate318 mcg of vitamin A138 mcg of vitamin KThe recommended daily intake of vitamin K is 120 mcg for men and 90 mcg for women, so a cupful of raw turnip greens provides more than one day’s recommended amount.One cup of the leaves also provides more than a third of the daily intake of vitamin A, which is 900 mcg for men and 700 mcg for women, and more than a third of the daily requirement for vitamin C.Turnip greens also contain more than 250 mg of nitrate levels for every 100 grams of leaf, which is a very high level.The high levels of nutrients in turnip greens can enhance health and help prevent disease.Dietary nitrate, for example, has been shown to protect the health of the cardiovascular system, reducing the risk of coronary heart disease, stroke, and hypertension. Other nutrients offer further benefits.Healthy skin and hairTurnip greens can help maintain healthy skin and hair, because of their high vitamin A content.Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. It also plays a role in sebum production, and sebum keeps the hair moisturized.Vitamin C is important for building and maintaining collagen, which provides structure to skin and hair. It also provides benefits for the immune system.Hair loss can result from iron deficiency. An adequate intake of iron-containing foods, such as turnip greens, can help prevent this.A lack of iron in the diet can also affect how efficiently the body uses energy. Turnip greens are a good source of iron, as are spinach, lentils, and collard greens.Reducing anemiaIron deficiency is one of the most common nutrient deficiencies in developed countries, and a leading cause of anemia.Eating foods that are high in vitamin C with foods that are iron-rich maximizes the body’s ability to absorb iron.Turnip greens alone are an excellent source of both vitamin C and iron.Osteoporosis preventionShare on PinterestThe vitamin K and calcium in turnip greens help to ward off osteoporosis and keep the skeleton strong.Experts have associated low intakes of vitamin K and calcium with a higher risk of bone fracture.Adequate vitamin K consumption can improve bone health by improving calcium absorption, reducing urinary excretion of calcium and acting as a modifier of bone matrix proteins.One 55-gram cup of raw turnip greens provides 138 mcg of vitamin K, well above the daily need.Turnip greens also provide one of the highest calcium contents per gram of any fruit or vegetable.Vitamin A, phosphorus, and magnesium also promote bone health, and these too are present in turnip greens.Cancer prevention and treatmentTurnip greens and other cruciferous vegetables contain nutrients that may offer protection against cancer.Sulforaphane, a sulfur-containing compound, is what give cruciferous vegetables their bitter bite. It also seems that sulforaphane can offer some protection against cancer.Early results suggest that the compound can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.This could make sulforaphane-containing foods useful in preventing different types of cancer.Grilling foods at high temperatures can produce heterocyclic amines, which experts have linked to some cancers. Eating green vegetables as a side may help negate these effects. As an excellent source of the antioxidant vitamin C, turnip greens can help fight the formation of free radicals known to cause cancer.DiabetesTurnip greens are high in fiber, providing 5 grams per 1 cup. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and that people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels.The Dietary Guidelines for Americans recommend 25 g of fiber day for women, and 38 g a day for men, up to the age of 50 years. After that, women should have 21 g a day and men 30 g.Turnip greens also contain an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes.Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy associated with diabetes. It may protect brain tissue, offering benefits for people with dementia and those who have had a stroke.It may also benefit in the areas of glaucoma, sun-damaged skin, multiple sclerosis, and migraines.However, most studies have used intravenous alpha-lipoic acid, and it is unsure whether oral supplementation would produce the same benefits.DigestionTurnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract.Fertility and pregnancyFor women of child-bearing age, consuming more iron from plant sources such as spinach, beans, pumpkin and green beans may promote fertility, according to Harvard Medical School’s Harvard Health Publications.Adequate folic acid intake is also needed during pregnancy, to protect the fetus against neural tube defects.Turnip greens are a good source of both folic acid and iron.Sleep and moodTurnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory.Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.Folate, also found in collard greens, may help with depression by preventing an excess of homocysteine from forming in the body.Homocysteine can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine. These hormones regulate mood, sleep, and appetite.Exercise and athletic performanceDietary nitrate has been shown to enhance vasodilation and improve muscle oxygenation during exercise.It may also improve the quality of life for those who lack oxygenation because of cardiovascular, respiratory, or metabolic disease.Leafy green vegetables like turnip greens and arugula are among the top sources of nitrates.Other benefitsConsumption of fruits and vegetables is associated with a reduced risk of many adverse health conditions.A review of studies on the health benefits of vegetables concludes that “a high daily intake of these foods promotes health.”Studies suggest that eating more plant foods, such as turnip greens, decreases the risk of cancer, obesity, diabetes, heart disease and overall mortality.They can promote a healthy complexion, increase energy, and lead to an overall lower weight. They may also help prevent some eye diseases, dementia, and osteoporosis.
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