Like their cousinscollardandmustard , turnip greens are perhaps best know for appearing alongside some case of fatty pork .
While the pork brings the flavor to the party , turnip leaves bring in a nutritional biff .
With few calories and many vitamins , these leafage should be on your short listing of veggies to farm in your garden !
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lease ’s comprehend into the health benefits .
What You’ll Learn
What Are Turnip Greens?
Turnips are a root vegetable that develop well in most moderate mood .
The protuberant ascendant of the white turnip is what typically come in to mind when debate this veggie , but the leafy tops are also edible and nutritious .
And you do n’t want to let them go to waste !
The leaves can be saved when you ’re slim down your plants too soon in the season when they ’re small , and you’re able to harvest several time a time of year after that without hurting root development , as long as you do n’t pull all of them .
When your tasty turnips are finally ready for harvest , this is your chance to enjoy all of the full mature leave that continue , in a soup , salad , or saute .
At the grocery store or sodbuster market , you ’ll also often find turnip that still have the leave of absence attach for your culinary enjoyment – two vegetables in one !
Otherwise , you may sometimes rule the tops sold on their own , or in bagged mixes with other eccentric of leafy vegetables .
Which cultivar should you selectto grow in your own garden ? If you ’re concerned in the tasty roots as well as the tops , try this ‘ Purple Top ’ variety .
‘ Purple Top ’
Seeds areavailable from Eden Brothers .
If the leave of absence are more your affair , ‘ Seven Top ’ may be a better choice . This cultivar does n’t develop bulky eatable origin , but instead focuses its DOE on growing beautiful , nutritious leafage .
‘ Seven Top ’
piece up a packet of seeds now , also from Eden Brothers .
Our guide to grow turnipsprovides all the detail you need to select the best varieties for your garden , plus tips for a great crop !
Nutritional Value
These leafy veggies can be eaten cooked or raw . prepare them , especially with a short bit of bacon , helps to reduce some of their rancour .
One cup of cooked white turnip putting surface , without any added salt or oil , come in at a miserable 29 calorie .
It provides 5 grams of fiber , 197 milligrams of calcium ( 18 % of the recommended casual value for hefty adults ) , 1.15 milligrams of iron ( 14 % DV ) , 292 milligram of K ( 62 % DV ) , 170 micrograms of folate ( 53 % DV ) , 549 micrograms of vitamin A ( 69 % DV ) , and 526 microgram of vitamin K – 5 times the advocate daily value !
Plus , if you do go the bacon route , cooking the leafage in a lilliputian bit of fat in reality assist our body to take over the rich - soluble vitamins , A and K.
Raw turnip leaf come in at only 17 calorie per cupful , since they are more loosely packed and have less volume .
sore , they offer more vitamin C and B6 than when they are cooked . commend that certain nutrients are broken down during cooking , while others , like vitamin A , may be enhanced .
Eating a smorgasbord of raw and ready veggies every day is fantastically important for a balanced dieting .
Potential Health Benefits
All of these nutrients signify mega wellness benefit ! Potentially , at least . Adding turnip common to your diet may assist to ameliorate your wellness .
allow ’s break these down .
First up is fiber . I ’ve said it before and I ’ll say it again : vulcanized fiber is your friend !
With 5 gm supply per serve , one cup of greens fulfills about 25 % of the recommended daily aspiration of dietary fiber .
This helps to advance veritable digestion , and feed and diversify the helpful bacteria in your gut . Gut microbiome diversity can help to support your immune system .
Calciumis known for supporting solid bone and teeth , but it ’s also present in small amounts in the blood , and plays a purpose in metabolic social function .
To assist bones retain their calcium , sufficientvitamin Dis require as well .
Brassica rapa greens do not supply this vitamin in meaning amounts , so you will involve to get it from other nutrient reservoir , or from daily sun exposure ( withsunscreen for protection , of row ! ) .
They can aid to support your crimson blood prison cell by providinga beneficial root of atomic number 26 . So , what qualifies as a good source ?
That would be 10 - 19 % of your DV , and this qualifies ! Because they also contain some vitamin C , this will help the branding iron to be more bioavailable , and better absorbed in your body .
This is significant to note because plant - based iron is not as easily take in as animal - based heme iron .
Improved sightedness may come along with an inlet of these vegetables . Vitamin A plays a critical part in maintain our retina , which countenance us to see .
Turnip greens can also help to glower cholesterin , due to the phytosterols that they contain . Phytosterols are a type of phytonutrient in plants that have been shown to lour LDL ( aka “ bad ” ) cholesterol .
Turn Up the Turnip
With the ability to potentially conduce to lower cholesterol , back up crimson blood cell , and improve digestive wellness , adding turnip greens to your dieting is much a no - brainer .
The ability to use the rootsandthe leaves in cookery lay down them an sparing veggie choice as well , in terms of cost at the grocery storage , as well as commitment of fourth dimension and resourcefulness in the garden !
Drop a comment below to permit me know your favorite direction to practice turnip greens in your cookery .
And if you ’re concerned inmore veggie contentwith a focus on healthy greens , these article will mail you in the right focusing :
© Ask the Experts , LLC . ALL RIGHTS RESERVED.See our TOSfor more detail . Originally published August 10th , 2020 . Last update September 5th , 2023 . intersection photograph via Eden Brothers . Uncredited photos : Shutterstock . With extra writing and redaction by Allison Sidhu .
The content of this clause have been reviewed and verify by a record dietitian for informational purposes only . This clause should not be interpret as personalized or professional aesculapian advice . Gardener ’s Path and demand the Experts , LLC assume no financial obligation for the employment or misuse of the textile presented above . Always consult with a medical professional before shift your diet , or using supplements or cook up or natural medications .
About
Tori Vallana , RD , LDN
