If you are familiar with our recipe section, you know that we love energy bites. These simple raw vegan treats are great for cleansers because they provide healthy fats, protein, fiber, and essential vitamins and minerals. Enjoy one or two of these as an afternoon snack and you won’t even think about grabbing a coffee or energy drinks. Even though these bites contain dates, the slow release of sugar into your system helps you avoid energy spikes or crashes.

Don’t mind the green color; that’s just the color of pumpkin seeds. These are spirulina- and wheatgrass-free! If you are daring and want a little taste of the ocean or greens, go ahead and add those ingredients. We cannot promise that they will taste great, though. We can promise that snacking on these energy bites will provide you with magnesium, zinc, phosphorus, and potassium, all of which are in pumpkin seeds. Pumpkin seeds are also rich in antioxidants, such as flavonoids and phenolic acids. These antioxidant compounds were associated with an ability to help reduce the risk of breast cancer in postmenopausal women, according to one study.

Once you blend the pumpkin seeds and dates, form the mixture into bite-size balls with your hands. Place them on a plate or baking tray lined with parchment paper and place them in the freezer. After about 30 minutes, remove them from the freezer and then roll the energy bites in pulsed pumpkin seeds. That is an optional step and you’ll notice that they look like that in the recipe photo.

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When you find something that you like, especially a smoothie, it can be hard not to stick to it. That’s how we feel about green smoothies, anyway. Most people struggle to find a green smoothie that they actually enjoy. A green smoothie that is too bitter or tastes like fresh cut grass doesn’t entice your taste buds to return to that flavor. Mix the right fruits with the right greens, though, and you’ll set yourself up for success.

The great thing about this detox smoothie is that it contains many beneficial ingredients that support the body in myriad ways. So as not to bore you, we are going to focus on two standout ingredients that aid the body’s natural detoxification processes: grapefruit and pineapple. Both of these ingredients aid the body in the following ways:

Grapefruit: This citrus fruit exhibits antiseptic properties and acts as a digestive tonic. Many studies have found grapefruit to be highly beneficial for the lymphatic system, as it boosts lymph gland activity. That can help remove lymphatic waste and prevent circulatory issues, allergies, fluid retention, breakouts, and even cellulite.

Pineapple: Pineapple is a great ingredient for your detox smoothie, particularly because it aids digestion and is full of nutrients. One cup of pineapple contains almost 75% of your recommended daily intake of manganese. Pineapples are naturally rich in carotenes, flavonoids, and polyphenols, all of which work to neutralize free radicals and aid the removal of toxins from the liver and bloodstream.

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What does vitamin E do and are there vegan sources of this fat-soluble vitamin? Yes and yes. Vitamin E comes in several forms, but alpha-tocopherol is the only one used by the human body. The primary role of vitamin E is to act as an antioxidant, fighting free radicals that can damage cells. It also works to optimize immune function and prevent clots from forming in heart arteries.

What Is Vitamin E? 

Antioxidant vitamins, such as vitamin E, became known to the public in the 1980s, when scientists started to understand that free radical damage was a part of the early stages of atherosclerosis. Free radical damage may also contribute to cancer, vision loss, and many other chronic health conditions. Vitamin E works to protect cells from these damaging free radicals, while simultaneously reducing the body’s production of free radicals in certain situations. There is conflicting evidence, however, on whether or not high doses of vitamin E can actually prevent chronic diseases.

Recommended Amounts

According to research, the recommended daily intake (RDI) for vitamin E for males and females  ages 14 years and older is 15 milligrams (mg) per day. If monitoring vitamin E intake in international units (iu), consume 22 iu per day, and that goes for pregnant women as well. Lactating women need a little more at 19 mg, or 28 iu per day. The following recommendations for vitamin E intake are for people under the age of 14: 

• 0-6 months: 4 mg per day
• 7-12 months: 5 mg per day
• 1-3 years: 6 mg per day
• 4-8 years: 7 mg per day
• 9-13 years: 11 mg per day

Vegan Sources Of Vitamin E

Vitamin E exists in a lot of plant-based foods, including oils, nuts and seeds (including nut and seed butters), fruits, and vegetables. The following foods are considered the top 10 vegan sources of vitamin E. We will list their serving sizes with the amount of vitamin E in mg for your knowledge.

• Almonds: 7.4 mg of vitamin E per 1/4 cup
• Sunflower seeds: 6.9 mg of vitamin E per 1/4 cup
• Spinach: 4.6 mg of vitamin E per one cup of cooked spinach
• Hazelnuts: 4.3 mg of vitamin E per 1/4 cup
• Swiss chard: 4 mg of vitamin E per one cup of cooked chard
• Turnip greens: 3.7 mg of vitamin E per one cup of cooked greens
• Mustard greens: 3.3 mg of vitamin E per one cup of cooked greens
• Kiwi: 2.5 mg of vitamin E per 1 medium fruit
• Broccoli: 2.2 mg of vitamin E per one cup of cooked broccoli
• Mango: 2 mg of vitamin E per one medium fruit

Signs of Vitamin E Deficiency 

Vitamin E is found in many vegan and non-vegan foods, in addition to various supplements. That makes the vitamin E deficiency rate in the United States very low, even rare. That said, people with digestive disorders, or those who cannot properly absorb fat, can develop a vitamin E deficiency. If you cannot absorb fat, you may have cystic fibrosis, pancreatitis, celiac disease, or other similar disease. The common signs of a vitamin E deficiency include:

• Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, which can cause weakness or pain)
• Decreased immune function
• Retinopathy (damage to the retina, which can impair vision)
• Ataxia (loss of control of body movements)

Conclusion

Vitamin E is an integral nutrient for preventing oxidative damage and maintaining overall health. Because there are many food sources and supplements, you should not have a problem eating the RDI of vitamin E per day, no matter what diet you follow. Fresh is always best, so include a variety of nuts, seeds, leafy greens, and other fruits and vegetables in your diet to meet your vitamin E needs.

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Spring is the perfect season to enjoy as many fresh ingredients, and new ingredients, as many new produce items are available. As you known, we love to eat with the seasons! That’s why we’ve paired this green goddess dressing with juicy tangerine, creamy avocado, and a crisp bowl of spring mixed greens.

Green goddess dressing has seen a large increase in popularity due to social media food videos. After people see how easy the dressing is to make, in addition to how nutritious it is, they want to make it. Although green goddess recipes vary, the general recipe calls for a lot of fresh herbs, lemon juice, oil, vinegar, and seasonings. In the case of this recipe, we abandoned the raw vegan nature and went straight to veganism. Why is that? Well, we decided to use vegan yogurt to enhance the creaminess of the dressing. Besides that yogurt, everything else in this recipe is raw vegan. Should you choose to eliminate the yogurt, the dressing will still taste great, but it won’t be as creamy.

Spring mixed greens offer a variety of lettuces that are harvested in early spring. Typically, the mix includes spinach, red leaf lettuce, and romaine lettuce, but varieties can vary by brand, location, and availability. Eating a mixed bag of greens like this is a great way to get your daily dose of leafy greens. Plus, you don’t have to worry about chopping a head of lettuce if you use this bag, and that’s one less thing to prep!

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From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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It is impossible to avoid all stressors as you go through life, but it is possible to minimize them. Stress, at times, can heighten your senses and better equip you for the situation at hand. Chronic stress, however, can negatively impact your mental and physical health in several ways, such as increasing your risk of anxiety, depression, and even heart disease. 

Believe it or not, the foods you eat have a powerful influence on your mental health. According to many studies, prioritizing foods with certain nutrients can help improve your mood and may even reduce stress, anxiety, and symptoms of depression. If you regularly battle with feelings of stress and need help regulating levels, focus on the following nutritious and stress-reducing foods. 

Berries

Rich in antioxidants and anti-inflammatory compounds, berries should be a mainstay in everyone’s diet. They contain essential vitamins and minerals, some of which are involved with mood regulation, stress response, and cognitive function. One study from 2022 monitored the mental health of participants in relation to their fruit intake. Compared to those with the lowest fruit intake, the participants with the highest fruit intake had 16%, 25%, and 27% lower odds for lack of joy, worries, and tension, respectively. Diets rich in berries have also been linked to higher levels of optimism. 

Leafy Greens

Leafy greens and cruciferous vegetables are loaded with stress-reducing plant compounds, including carotenoids, magnesium, and vitamin C. Great examples of these vegetables include Swiss chard, spinach, kale, broccoli, cauliflower, cabbage, arugula, romaine lettuce, and Brussels sprouts. Many dark, leafy greens contain magnesium, which plays an integral role in the body’s stress response. Insufficient amounts of magnesium in the body can impact your ability to deal with stress. Stress can actually increase magnesium loss via urine, which increases the risk of magnesium deficiency. Eating more magnesium-rich foods, such as leafy greens and cruciferous vegetables, can increase magnesium levels and may help reduce stress. 

Avocados

Speaking of magnesium, avocados are also great sources. They also contain a lot of fiber, which works to decrease inflammation in the body, which may help lower stress levels. According to research, people under high stress have exhibited higher levels of inflammatory markers. Eating more fiber-rich foods may help reduce inflammation in the body, which may alleviate stress. A 2021 study of over 3,000 people found that eating more fiber reduced the risk of psychological distress and anxiety. A seven-ounce avocado contains 13.5 grams of fiber, which fulfills 48% of the recommended daily intake (RDI).

Matcha

Matcha lattes have surged to popularity within recent years, but let’s just leave the milk out of the equation for a moment. This powdered green tea contains a lot of mood-boosting and stress-regulating properties. Researchers note that the L-theanine in matcha has anti-anxiety and stress-reducing effects. L-theanine is an amino acid that acts on the central nervous system, influencing receptors in the brain to help reduce stress and anxiety symptoms. For example, L-theanine works to reduce the release of the excitatory neurotransmitter glutamate, which increases the release of GABA. A 2019 study found that participants who consumed cookies containing 4.5 grams of matcha per day for 15 days had significant reductions in the activity of certain stress markers. 

Apples, Pears, And Citrus Fruits

Not every fruit helps to regulate stress levels, but a 2022 study found that increasing intake of bananas, oranges and other citrus fruits, apples, and pears contributed to lower stress levels. In fact, each of those fruits lowered the risk of having high perceived stress. Researchers suggest that the high concentration of minerals, vitamins, and phytochemicals found in those fruits contribute to the stress-reducing properties. More research is necessary on this matter.

Hemp Seeds

Similar to avocados and leafy greens, hemp seeds are rich in magnesium, with a three-tablespoon serving covering 50% of the RDI of magnesium. Hemp seeds also provide omega-3 fatty acids and zinc, another nutrient involved in stress response. Low zinc levels can affect your mood and have been linked to anxiety symptoms. Zinc may reduce anxiety and stress by acting on GABA and glutamate, among other neurotransmitters. Low levels of GABA and glutamate may result from low zinc levels, all of which worsen anxiety. A 2023 review of nine studies found that people with anxiety exhibited lower levels of zinc in their blood compared to people without anxiety.

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Collard greens often have a negative reputation because they aren’t always prepared in the healthiest way. A lot of preparations involve bacon, ham hocks, turkey legs, and a lot of salt, and the greens are cooked down to a point where they have a lot less nutritional value. In truth, collard greens are very healthy, incredibly versatile, and exhibit some seriously impressive health benefits. 

What Are Collard Greens?

Kids may not be the biggest fans of collard greens, but these nutritious leafy greens should be on your grocery list. Collards belong to the cruciferous vegetable family, which includes broccoli, cauliflower, Brussels sprouts, and bok choy. Just like other cruciferous vegetables, collards contain sulforaphane, which is a compound that helps to fight inflammation, balance hormones, and fight free radicals. Continue reading to learn more about the health benefits of collard greens. 

They Contain A Lot Of Nutrients

Collards are nutrient-dense greens that contain a lot of vitamin A, with one cup providing over 300% of the recommended daily intake (RDI). They also provide B vitamins (particularly folate) and vitamin C, with one cup providing 50% of the RDI. Folate is the naturally occurring form of folic acid, and a cup of collards provides about 44% of the RDI of folate. Just like kale or Swiss chard, collard greens are an excellent source of vitamin K1, providing an impressive 1,045% of the RDI in one cup. Collards also offer other nutrients, including manganese, calcium, phosphorus, magnesium, and potassium. 

They Exhibit Anti-Cancer Activity

As previously mentioned, collards provide a lot of vitamin A and vitamin C, both of which encourage a healthy immune system. Optimal immune response is essential for protecting the body foreign invaders and cancer. Research shows that collard greens contain glucosinolates and sulforaphane, both of which are subjects of cancer research. Scientists say that glucosinolates are converted into isothiocyanate (ITC), which protects cells from damage that can lead to cancer, particularly colon, oral, breast, and skin cancers. By increasing your consumption of leafy greens, you may help reduce your risk of cancer. 

They Support Gut Health

Collards, just like other leafy greens, contain fiber, which works to optimize digestive health by promoting a healthy microbiome. Researchers note that fiber contributes to regularity, which helps you avoid constipation. Additionally, some studies have identified a unique sugar in leafy green vegetables (sulfoquinovose), which works to feed the good bacteria in your gut. That ultimately supports the digestive process. 

They Have Anti-Inflammatory Properties

According to research, some of the compounds in collard greens may exhibit anti-inflammatory properties. For that reason, incorporating collards into your diet may help reduce the risk of arthritis and other inflammatory conditions. Collard greens also contain lutein, carotenoids, zeaxanthin, and other antioxidants that help reduce oxidative stress. Lowering the amount of oxidative stress in the body may help reduce inflammation, which may decrease the risk of certain health conditions. 

They May Help People With Diabetes

As mentioned earlier, collards are rich in fiber, which helps regulate bowel movements and satiates you after a meal. Increasing your fiber intake has been associated with a lower risk of stroke and type 2 diabetes. The belief is that fiber reduces inflammation and levels of glucose in people with type 1 diabetes. Other research shows that fiber works to maintain healthy insulin and blood glucose levels in people with type 2 diabetes. More research is necessary to see how the fiber in collards directly benefits diabetic patients. 

They May Improve Bone Health

The impressive amount of vitamin K1 in collard greens, in addition to the vitamin K2 in animal foods, is critical for healthy bones. The body requires vitamin K for calcium absorption, which reduces the risk of fractures. Because collard greens contain both calcium and vitamin K, adding them to your diet can help keep your bones healthy. For reference, the average vitamin K recommendation for adult males is 120 micrograms (mcg) per day and 90 mcg per day for adult women.

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There are green smoothies, and then there are green smoothies. Some of them taste like lawn clippings, while others have the perfect balance of fruits and green vegetables. The right green smoothie can convince you to start drinking more of them, which is a great thing. The main thing is to not overload your green smoothies with fruit because, although the sugars in fruit are naturally occurring, you can consume too much.

This smoothie contains mango, peach, kale, ginger, and freshly squeezed lemon juice, so it hits a lot of flavor notes. You have sweet, bitter, and slightly tart. Just like the kale, the lemon juice helps to promote alkalinity within the body, despite the fact that it contains citric acid. You can learn more about how lemons and other seemingly acidic fruits promote alkalinity by clicking here. Ginger can help soothe an upset stomach and provides anti-inflammatory properties, just like other ingredients in this smoothie.

What you need to know about this smoothie is that it is perfectly sweet, but not too sweet. It is smooth without being overly creamy. It’s gingery, fruity, loaded with greens, and incredibly delicious. A few slurps will have you in a daze of smoothie bliss! That’s not a guarantee, but it’s how we felt! If you try this smoothie, let us know what you think of it in the comments below, and don’t forget to tag us on social media so that we can praise your smoothie-making.

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No, this article is not a joke. Those little tiny green peas that you see in the freezer section of grocery stores are nutrient powerhouses. They are rich in protein, lots of fiber, and exhibit impressive antioxidant activity. They also offer lots of micronutrients, including vitamins C and K and manganese. Besides their impressive nutritional profile, green peas are very versatile and deserve to be a staple food in your diet. 

What Are Green Peas?

Green peas are technically the seeds of the pod fruit and considered a fruit, not a vegetable. The reason for this is because they have seeds and develop from the ovary of the pea flower. These pods contain several small peas, either yellow or green in color, and (despite their fruit classification) are popularly used as vegetables in culinary applications. Different pea varieties offer different flavor profiles and can be enjoyed raw, cooked, or added to soups, stir-fries, and even desserts.

Peas have a rich history of culinary use, being a staple food in Chinese, Indian, Mediterranean, and British cuisines. In fact, archaeologists found evidence of wild pea consumption dating all the way back to 9750 B.C. Different civilizations consumed peas throughout the course of history, but were they aware of their nutritional benefits? Even if they weren’t, you can be by reading about the following health benefits of green peas.

Rich In Protein

Protein makes up the foundation of your skin, muscles, bones, and hair, but it plays a role in overall health. The body uses protein to build and repair tissues as well as synthesize enzymes and hormones. A protein deficiency can impair immune function, stunt growth, and decrease energy levels. Green peas are naturally rich in pea protein, with a cup of peas providing 8.6 grams. That makes green peas on par with other plant-based proteins, including quinoa, hemp seeds, and nutritional yeast. 

Support Healthy Digestion

In addition to the impressive protein content, green peas boast 8.8 grams of fiber per cup, which fulfills 35% of the recommended daily intake (RDI) of fiber. Studies suggest that incorporating more fiber-rich foods into your diet benefits several aspects of your health, especially digestion. Fiber passes through the digestive tract undigested, which adds bulk to stool to increase stool frequency. Some research indicates that fiber may benefit digestive conditions, including stomach ulcers, diverticulitis, and gastroesophageal reflux disease (GERD).

May Protect Against Cancer

Green peas contain a lot of antioxidant compounds, which work to fight free radicals. They also help to relieve inflammation and reduce oxidative damage to cells. In some in vitro studies, some antioxidants in green peas have exhibited anti-cancer properties. Saponins are a type of antioxidant compound found in green peas, and they may inhibit tumor growth. According to a 2009 review from Canada, saponins in green peas and other legumes may have therapeutic effects against some types of cancer. Another review of in vitro studies found that saponins were able to prevent the growth and spread of cancer cells. That said, more research is necessary to confirm the promising anti-cancer activity of green peas. 

Support Blood Sugar Control

The fiber and protein in green peas may help regulate blood sugar levels. In turn, these efforts may prevent symptoms like fatigue, increased headaches, and frequent urination (more common among diabetics). Fiber slows the absorption of sugar into the bloodstream, which helps maintain steady blood sugar levels. Increasing protein intake has also been associated with lower blood sugar levels in people with diabetes. Not only that, but green peas have a low glycemic index. One review found that eating lots of foods with a low glycemic index, such as peas, can help lower the risk of diabetes.

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From soups and salads to sandwiches and beyond, there are endless ways to incorporate turnips into your diet. Not only do turnips provide a distinct, peppery flavor, but they also exhibit impressive health benefits. According to research, turnips may improve gut health, enhance heart function, benefit the immune system, and even aid with cancer prevention. In this article, we detail what you need to know about turnips and why you should get your daily dose. 

What Are Turnips?

Turnips are a type of root vegetable grown in temperate climates worldwide. Generally, they have a white skin with a purple or red hue and a bright white flesh. Turnips also have greens, which you can consume in place of other leafy greens like kale or spinach. Just keep in mind that turnip greens have a more pronounced, peppery flavor than other leafy greens. You can eat turnips in their raw form, but you can also pickle, grill, boil, roast, or sauté them. Turnips are low in calories, high in fiber, and provide a host of micronutrients that contribute to better overall health. Continue reading to learn more about their health benefits. 

They Promote Regularity

Turnips provide 3.1 grams of fiber per cup, so adding them to your diet can help get things moving, so to speak. Fiber adds bulk to stool as it moves through the digestive tract, helping you avoid constipation. One review compiled results of five studies and found that dietary fiber was able to increase stool frequency in constipated patients. Turnips supply a decent amount of fiber, but consuming them with other fiber-rich foods will benefit digestion and promote regularity.

They Boost Heart Health

One study consisting of almost 135,000 adults revealed that higher intake of vegetables, especially cruciferous vegetables like turnips, reduced the risk of death by heart disease. As previously mentioned, turnips contain a lot of fiber, which works to lower levels of LDL (bad) cholesterol. Turnips also contain antioxidants that exhibit heart-promoting activity. Cut down your risk of heart disease even more by minimizing stress, exercising regularly, and quitting smoking.

They Enhance Immune Function

One cup of cooked turnips fulfills 20% of the recommended daily intake (RDI) of vitamin C. Increasing your intake of this water-soluble vitamin can help enhance immune function. A new study found that sufficient vitamin C intake can help reduce symptoms and shorten the duration of infections like the common cold. Additionally, increasing vitamin C intake may help prevent or improve outcomes of malaria, pneumonia, and other infections. Don’t just rely on turnips for your vitamin C, though. Consume other vitamin C-rich foods like kiwis, oranges, guavas, bell peppers, and more. 

They Aid Weight Loss

Low in calories and rich in fiber, turnips make an excellent addition to any weight loss diet. Fiber moves slowly through the digestive tract, which slows the emptying of your stomach, helping you feel fuller for longer. A human study from 2009 followed 252 women over the course of 20 months. For every one-gram increase of fiber intake, they experienced half a pound of weight loss. The women also experienced a significant reduction in body fat. Another study from 2015 found that eating cruciferous vegetables, such as turnips, was associated with 0.68 pounds of weight loss over four years. Turnips will not solely make the weight fall off. You have to maintain a healthy lifestyle, control your portions, and eat a balanced diet to encourage weight loss.

They May Fight Cancer

Cruciferous vegetables, which include turnips, broccoli, cabbage, kale, and more, are high in fiber, vitamins, minerals, and cancer-fighting compounds. Glucosinolates and indole-3-carbinol, for example, exhibit anti-cancer properties, with scientific research summarizing their preventative potential towards gastrointestinal cancers. That said, these compounds from cruciferous vegetables undergo modifications in gastrointestinal conditions, which reduces their activity and availability. Researchers have been able to stabilize these compounds in nanoencapsulation methods, so expect to see chemotherapeutic agents derived from cruciferous vegetables in the future.

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