The Ultimate Leafy Green Vegetables To Supercharge Your Diet (2 of 3)

Turnip Greens

Turnip greens are a beloved staple in Soul food cuisine, praised by Mussatto for their rich calcium content, essential for strong bones and teeth. These greens are a nutritional powerhouse, packed with high levels of vitamin K and folate, a vital B vitamin crucial for DNA synthesis and preventing neural tube defects. Just one cup of raw turnip greens offers 138 mcg of vitamin K (115% of the daily value) and 107 mcg of folate (27% of the DV).

For the best flavor, turnip greens are recommended to be enjoyed from October through early spring. Mussatto suggests various cooking methods, with one luxurious approach being to simmer the greens slowly in broth with a drizzle of extra virgin olive oil, a touch of honey, and a splash of apple cider vinegar.

Kale

A single cup of raw kale contains 80 mcg of vitamin K, which makes up 66% of the Daily Value (DV), and 19 milligrams (mg) of vitamin C, making up 21% of the DV. Additionally, kale provides 8% of the DV for manganese, a crucial mineral that plays a role in various bodily functions such as energy production, bone health, and reproduction.

Kale is at its best from October to early spring, similar to turnip greens. While kale is a popular choice for salads, its natural bitterness may not appeal to everyone. To balance out this bitterness, it is recommended to add a touch of sweetness to your kale salads by including ingredients like chopped apples or dried fruit. Mussatto suggests this simple tip to enhance the flavor of your kale salad.