Health benefits of turnips and how to grow them can be summed up as a super food that is super easy to grow. Growing requirements: wait for the last frost to pass and sow seeds 1cm deep in well-draining soil with ideally full sun but tolerant of semi-shade. Harvest the super healthy and nutritious greens as soon as 3 weeks, but take care not to remove all the leaves off one plant. (Roots are harvested after 1,5 months.) The video below shows everything you need to know.
What makes turnip greens a super food?
The ANDI Index (Aggregate Nutrient Density Index which measures mineral, vitamin and phyto-nutrient density in relation to caloric content) rates health benefits of turnips greens among the top foods that earn a possible score of a 1000 points.
A 55-gram cup of raw leaves contains:
-33 mg of vitamin C (a cup of raw leaves provides more than a third of the daily recommended amount)
-105 micrograms (mcg) of folate (this is a very high level)
-318 mcg of vitamin A (a cup of the leaves provides more than a third of the daily recommended amount)
-138 mcg of vitamin K (a cupful of raw turnip greens provides more than one day’s recommended amount)
To boost skin, eyes and hair. Typically the vitamin A and C content is brilliant for your skin and eye health and iron is all important for hair growth and preventing hair loss. Eyes (glaucoma treatment), skin (lessening sun-damage), multiple sclerosis, and migraines are among the benefits topics.
Brain protection is an added health benefits of turnips and it may also protect brain tissue in stroke survivors and dementia cases.
Digestive issues and constipation is prevented and treated due to the high fiber / water content.
Fertility is improved in women wishing to fall pregnant when consuming iron-rich foods such as turnip greens, spinach and green beans. Turnip greens are high in folic acid which is also very important for fertility and pregnancy health.
Energy is regulated by iron and a cup of daily leafs will provide your body with a boost.
Mood and sleep patterns is improved by Choline. This nutrient in turnip greens benefits memory, muscle movement and sleep. Also high in folates, a diet rich in turnip greens, will help with depression by preventing an excess of homocysteine which blocks the feel-good hormones from reaching the brain.
Diabetes diets will all benefit from turnips. Turnip greens should be present in diabetes menus due to their extremely high vitamins, minerals and 5g fiber / cup content (daily fiber recommendation for women is 21 – 25g and for men 30 – 38g). Intake of the present alpha-lipoic adic, a powerful antioxidant that lowers glucose levels and increase insulin sensitivity, while also protecting against oxidation stress-changes further makes this a diabetes-friendly option.
Health benefits of turnips in osteoporosis and oxygenating treatments. This leafy green is extremely high in dietary nitrate which helps pump oxygen to muscles during exercise. Bone health is boosted because of the exceptionally high calcium content and turnip greens also provide great amounts of vitamin A, phosphorus, and magnesium for further promotion of bone health, and these too are present in turnip greens.
Studies suggest that consumers of turnip greens and other similar plant foods lower their risk of obesity and diabetes, cancer and heart disease, eye diseases, dementia and osteoporosis.
Please note: Cardiovascular-caution individuals should check with their physician about high-nitrate diets. Users of Warfarin or other blood-thinners, should not suddenly eat greater or smaller amounts of foods containing vitamin K as it affects your body’s blood clotting capabilities and thus the drug’s action. Additionally, keep in mind that a cup of greens are quite high in sodium, so adding salt should be avoided. Lastly, make sure to store nitrate-rich vegetable juices such as turnip leaf juice, properly in order to avoid accumulated bacteria due to nitrate converting to the harmful version of nitrite.