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Healthy Eating - The Greens Are Edible Too

We are accustomed to thinking of beets and turnips as root vegetables, but the leaves are also edible and nutritious. Greens became popular in the southern United States after the US Civil War. Food was scarce and people experimented to find new food sources.
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.
Cut off the top of the root and plant it in rich soil with plenty of compost and without rocks. Water daily to keep soil moist. This will not grow root vegetables, but it should produce more greens. Although the plants will tolerate shade, full sunshine for six hours a day is best. Eat healthily.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


Article Source: http://EzineArticles.com/9410837

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