Turnip Greens: Complete Mineral Profile

Turnip Greens ‐ Mineral Information

Introduction

Turnips (Brassica rapa) are a popular root vegetable widely eaten in many parts of the world. In addition to their tender, sweet but somewhat bitter flavor, they provide numerous health benefits as part and parcel of their nutrition content. Among these benefits is a small but significant group of minerals that contribute to overall good health, particularly when eating turnip greens. The uppermost portion of the plant – leaves, stems and flowers of the edible varieties -continates several vital macro-minerals, micro-minerals, trace minerals and other compounds important for proper body functioning. This paper explains those minerals obtained from eating turnip greens in detail, including distinct definitions and how they work in an individual’s body holistic system.

What Are Minerals?

Minerals are naturally occurring elements which can be found throughout nature in all its forms. They represent one of the essential classes of nutrients required for life, as opposed to vitamins which contain organic components composed of carbon atoms and cannot generally be produced by plants or animals. Technically speaking, a mineral is any naturally occurring element on Earth with a discernible crystalline structure such as gold, silica or oxygen, although the term is usually used interchangeably to refer to specific metallic elements whose properties enable them to play roles in other functions of the body, such as energy production, chemical reactions and tissue growth. All minerals must therefore be obtained through dietary sources since our bodies are incapable of producing them. Macrominerals, also referred to as “major minerals” occupy more than five percent of total boxy weight. Examples include magnesium, calcium and potassium. Microminerals, otherwise known as trace minerals, make up less than five percent of the human body's mass and may include substances like boron, iron, copper, iodine and zinc. A balanced intake of both macronutrients and micronutrients is key for general wellbeing as well as preventing certain illnesses. Some minerals are not essential for humans. Arsenic, for example has no biological function but is clinically toxic. Therefore, knowledge about what types of minerals effectively benefit health and where best to obtain them from is important.

Macrominerals Obtained From Eating Turnip Greens

Calcium serves as a mechanical protection within living organisms and comprises 1.5%–2% of adult body weight. It is an important component of bones, teeth, saliva and blood vessel walls; it assists muscles in contracting and helps transmit nerve impulses. Although milk sources are optimal for dietary calcium absorption, numerous vegetables such as lettuce, kale, mustard and turnip greens would suffice. Calcium-rich food items such as turnip greens offers 52mg per cup cooked efficiently enhance bone strength, ensuring high bone density staving off osteoporosis risk intensity. As a secondary attribute, consuming low doses of calcium encourages regularity by facilitating stool softening as a bulking agent; thereby reducing strain during bowel movement.

Magnesium is another common macro mineral necessary for healthy brain activity, muscular relaxation and energy production, being a factor in multiple enzyme systems that govern bodily processes such as glucose metabolism and ATP conformity rat balances other vitamins metabolisms e.g., vitamin D, Vitamin K, etc. Since modern diets consist mostly of processed foods containing sodium instead of Magnesium, inferior intakes are not unheard of. Nonetheless, numerous varieties of leafy greens have substantial proportions of magnesium: turnip green specifically contains 15 mg of Magnesium making them a satisfactory source.

Micorminerals Obtained from Eating Turnip Greens

Iron falls under the scope of microminerals and is responsible for helping red blood cells transport oxygen around the body. Lack of iron leads to deficiencies in levels of hemoglobin leading to conditions such as anemia characterized mainly by fatigue due to insufficient oxygen uptake caused by low red cell counts. Adults require roughly 8 milligrams of iron daily, although some medical practitioners suggest 10 milligrams for pregnant women. Fortunately, turnip greens serve up 4.4 milligrams per cup—which is approximately 54% of the recommended daily allowance of eight milligrams. Meanwhile, this more than doubles the benefits obtained from same sized portions of spinach, which delivers only 2 milligrams.

Vitamin A

Not technically classified as a mineral, Vitamin A nevertheless holds integral importance as a potent antioxidant. It aids vision by forming photosensitive pigments in the eyes called "rhodopsin", ultimately beneficial in dimmer light settings. Furthermore, it boosts immunity via lymphoid tissues, defends skin integrity against UV exposure and even prevents cancerous channels among intestine copulous linings. An ordinary serving of turnip green boasts 249 IU, accounting for 5% of the suggested 5000IU dosage for adults. Moreover, this exceeds Vitamin A content in tomatoes, cauliflower and broccoli subsequently illustrating superiority in terms of percentage contribution.

Zinc stands as one of the most crucial yet potentially overlooked of microminerals. A deficiency in zinc often presents in affected individuals struggling with poor wound healing, impeded appetite regulation and hairloss problems reflecting enlarged hair follicle(s). Low dietary zinc content additionally interferes with sensory organs, contributing to hearing impairments such as altered taste sensation, discoloration in finger nails and impaired night vision too. There exist appreciable amounts of Zinc in turnip greens; three cups alone accounts 44% of the advised remedy, measuring 14 milligrams among males and 12 milligrams in female counterparts.

Iodine is instrumental in regulating metabolic processing and endocrine production, acting as precursor hormone structures while necessitating basic cognitive faculties as an elemental constituent. Thus, dearth of Iodine commonly results to hypothyroidism indicators such as puffiness, dry and flaky skins, swelling along neck base and decrease in basal body temperature. Subsequently, iodized salt coverage should not be the sole focus concerning healthy diet regimes. Certain veggies such as Brussels sprouts, celery, potatoes and endive heads each supply minimal quantities of Iodine compared to 66 mcg-containing equivalents in 3/4 cup turnip greens.

Conclusion

Apart from playing host to other noteworthy elements such as protein, carbohydrates and dietary fibre, turnip greens are plentiful in minerals aiding optimal health outcomes into adulthood. Mostly present in micromolar concentrations ranging between 0.001 and 0.1000 grams per 100 gram product weight, Calcium, Magnesium, Vitamin A, Iron, Zinc and Iodine form the core constituents of nutrient compelling content sourced predominantly from turnip greens . Their incorporation into daily diet plans enforce comprehensive cellular maintenance barring occurances of debilitating illness developments. Generally speaking, consuming a balanced regime packed with adequate kilograms of fruits and veges yields exceptional nutritive value proving beneficial over time.

References

Coe, E. (2014). Food Sources of Several Essential Trace Elements. Retrieved November 11, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2630760/.

National Institutes of Health Office of Dietary Supplements. (n.d.). Dietary Supplement Fact Sheet: Chromium. Retrieved December 28, 2015, from http://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

Pandav, C. S.; Yadav, Anuradha Prakash; Chauhan, Shweta & Sharma, Bhupendra Pratap Singh. (2015). Macro-nutrient Fulfillment Through Vegetables: A Review. International Journal Of Scientific & Technology Research. 4. 55-61. 10.2072/RJASEBAugustSeptember2015_55-61.

United States Department of Agriculture. (2019). NDB No 11590, Turnip Greens, Cooked. Retrieved November 9, 2019, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/323103/nutrients