Turnip greens are nutritionally dense, providing a good supply of nutrients for their number of calories. One cupful, with 29 calories, supplies…
- Vitamin A: more than twice the daily adult requirement
- Vitamin C: 66 per cent
- Calcium: 20 per cent
- Iron: 6 per cent
- Folate (vitamin B9): 42 per cent
- Vitamin E: 14 per cent, and
- several other B vitamins
Indigestible fiber, although not a nutrient, is important for slowing carbohydrate absorption, helping to stabilize blood sugar levels, and for keeping your digestive system healthy. One cup of turnip greens supplies 20 per cent of the daily fiber requirement.
The need for omega-3 and omega-6 fatty acids is not established but they are important for heart health. One cup of turnip greens provides about 92 mg of omega-3 fat and about 40 mg of omega-6 fatty acid.
Salads Packed with Living Nutrition. Make a salad with turnip greens, romaine lettuce, sliced cabbage, and your favorite vegetables. Or substitute the turnip greens for spinach occasionally.
Beet greens can add some color as well as nutrients to a salad or another dish. A cup of beet greens, with 39 calories, supplies the following recommended daily allowances…
- vitamin A: 220 per cent
- vitamin C: 60 per cent
- calcium: 16 per cent
- Iron: 6 per cent
- Riboflavin (a B vitamin): 24 per cent
- other B vitamins and vitamin E
- Fiber: 17 per cent
A cupful of beet greens also supplies 8.6 mg of omega-3 fatty acids and 93.6 mg of omega-6 fatty acids.
Use beet greens with other greens and chopped vegetables in a salad, or bake them with a little olive oil for a tasty, crunchy snack. Cooking.nytimes.com suggests making sauteed beet greens with olive oil, pepper flakes, and garlic.
If turnip and beet greens are unavailable at your local market, try planting from seeds or from scraps. Growing from seed will give you both roots and greens.