Turnip Greens And Potassium

Potassium is a critical nutrient for all of the living cells in your body, but it is particularly crucial for maintaining a healthy nervous system and balanced electrolytes in your bloodstream. Eating potassium-rich foods ensures that your body maintains an adequate supply of the macronutrient for optimal health. Turnip greens are one of the richest natural sources of potassium, as well as several other essential vitamins and nutrients that contribute to a well-balanced, healthy diet.

Nutritional Content

The upper leaves of the turnip root vegetable are called turnip greens. The greens have a nutritional profile that is distinct from the edible root or bulb of the plant, which offers a substantial amount of vitamin C but few other nutrients. According to the U.S. Department of Agriculture, every standard 1 cup serving of cooked turnip greens provides approximately 292 mg of potassium. In addition to potassium, turnip greens are a rich source of vitamins A, K and C, as well as folate, fiber and magnesium.

Potassium Benefits and Needs

The Food and Nutrition Board of the National Institute of Medicine sets the adequate daily intake of potassium at 4,700 mg for healthy adult men and women; a daily serving of turnip greens provides you with 6 percent of your total daily needs. Deficiencies in your potassium supply lead to an imbalance in your electrolyte levels, resulting in high blood pressure. Chronically low potassium levels are linked to an increased risk of kidney stones, heart disease and stroke. Though potassium supplements can combat a deficiency, obtaining your potassium through natural food sources like turnip greens promotes absorption and provides additional macronutrients as well.

Preparing Turnip Greens

To obtain the maximum nutritional benefit from turnip greens, your food preparations should limit additional fats and oils and preserve as much of the nutrient content as possible. Steaming or boiling turnip greens is a traditional method of preparing them, but overcooking or soaking the greens depletes their potassium content. Reserving the cooking water and boiling turnip greens until al dente preserves a significant portion of their potassium value. If you are using frozen turnip greens, avoid rinsing them beforehand and allow them to defrost in their cooking vessel.

Considerations

Though potassium is an essential nutrient for health, some health conditions result in an excess of potassium or a decreased capacity for flushing potassium from your body. Hyperkalemia is the medical condition resulting from excess levels of potassium in your body. If you have suffered from heart failure or kidney disease, your body's ability to process and flush potassium from your body is significant decreased, and your daily intake of potassium is much lower than for healthy adults. As a result, a diet rich in turnip greens can cause health complications and you should consult your doctor about safe ways to include them in your diet.