Turnips and Turnip Greens: Nutritional Facts and Key Benefits

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Turnips and Turnip Greens: Nutritional Facts and Key Benefits 

Turnips that grow above the ground are root vegetables and members of the cruciferous family. The most common turnips are purple, red, or greenish on the outside and have a white-fleshed bulb. The turnips roots and leaves, also known as turnip greens, are edible, are low in calories, have high vitamins and minerals, and are known for health benefits.

Quick Nutritional Facts

Turnips:

One cup or 130 grams of raw turnips contains:

• Calories: 36.4
• Carbs: 8 grams
• Fiber: 2.34 grams
• Protein: 1.17 gram
• Folate: 5% of the Daily Value (DV)
• Phosphorus: 3% of the Daily Value (DV)
• Calcium: 3% of the Daily Value (DV)
• Vitamin C: 30% of the Daily Value (DV)

Turnip  Greens:

One cup or 55 grams of raw turnip leaves (Greens) contains:

• Carbs: 4 grams
• Fiber: 2 grams
• Vitamin K: 115% of the Daily Value (DV)
• Vitamin C: 37% of the Daily Value (DV)
• Provitamin A (β-carotene): 35% of the Daily Value (DV)
• Calcium: 8% of the Daily Value (DV)
• Folate: 27% of the Daily Value (DV)

Benefits:

Some of the health benefits of eating turnips and turnip greens are:

Anticancer properties: Glucosinolates, a group of bioactive plant compounds, provide antioxidant activity, meaning they mitigate the cancer-promoting effects of oxidative stress and help prevent the growth and spread of cancer cells, including lung, colon, and rectal cancers.

Anti-inflammatory: Glucosinolates break down into indoles and isothiocyanates, both bioactive byproducts with anti-inflammatory properties.

Blood sugar: Studies show that turnips and turnip greens help lower blood sugar and other metabolic disorders.

Cardiovascular Health: Turnips have antidiabetic, anti-inflammatory, and antioxidant properties that may help in reducing the risk of cardiovascular diseases.