What are some of the health benefits of turnip greens?

[World's Healthiest Foods]() Healthy Food Tip & Recipe August 19, 2017 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Grapes are Our Food of the Week [Grapes: possible individual concerns](  Healthy Food Tip What are some of the health benefits of turnip greens? Unlike some of their fellow cruciferous vegetables, turnip greens have not been the direct focus of most health-oriented research studies. However, turnip greens have sometimes been included in a longer list of cruciferous vegetables that have been lumped together and studied to determine potential types of health benefits. Broad-Based Nutritional Support of Turnip Greens As mentioned earlier in this profile, turnip greens achieve more ratings of "excellent" in our food rating system than any of their fellow cruciferous vegetables. [Read More]( Healthy Breakfast Recipe from Day 1 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 1 of our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe. Each day we will share with you a special tip about the foods included in this week's recipe: Oats: A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Energizing Blueberry Smoothie Jump start your day with our nutritious blueberry smoothie that will help satisfy you until lunch! Research has found blueberries to provide a powerhouse of antioxidants and they are potentially beneficial for the nervous system and brain health. Now there is exciting new evidence that blueberries may improve memory. The wealth of health-protective nutrients in this smoothie include 69% Daily Value (DV) for dietary fiber to improve cardiovascular function including cholesterol metabolism, 61% DV for vitamin C to protect against free radical production, 50% DV for vitamin B1 for energy production, 50% DV for potassium to maintain health blood pressure, 37% DV for folate to help sustain brain and nervous system activity, 33% DV for vitamin E to help prevent heart disease, 28% DV for protein to help support proper body composition and much more! Prep and Cook Time: 5 minutes Ingredients: - 1 cup fresh or frozen blueberries - 1 medium banana - ½ cup fresh or frozen pineapple (or ½ cup apple, chopped) - 1-1/2 cups spinach or curly kale - 1/4 cup rolled oats - 1 TBS sunflower seeds - 1 cup coconut water - 3-4 ice cubes (optional) - Water or coconut water to thin - Optional: 1/2-1 tsp grated ginger Directions: - Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin. Serves 1 We would love to hear from you. Please e-mail us your rave reviews, comments, or any suggestions you might have after having tried the recipes from our powerful WHFoods 7-Day Menu, gmf@mauigateway.com. [WHFoods Book 2nd Edition] The World's Healthiest Foods, 2nd Edition is complete and ready to order with 2 free gifts valued at $51.95. All international orders (including Canada) must be placed through Amazon.com. From a happy book owner: MANY THANKS FOR YOUR WONDERFUL "THE WORLD'S HEALTHIEST FOODS". MY EXTENDED FAMILY EACH HAS A COPY WHICH I GAVE THEM AND IT IS BEING CONSISTENTLY USED. - EL [Read more about our book]( $39.95 [buy now]( visit our homepage at Newsletter circulation: over 120,000 Copyright © 2017 The George Mateljan Foundation, All Rights Reserved George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165 [Unsubscribe]( | [Change Subscriber Options](