At the Home Grown Farm we grow dragons tongue and green wave varieties.
Mustard, turnip and collard greens are all nutritious leafy green vegetables that are very low in calories, though they are very rich sources of nutrients. All three vegetables are excellent sources of calcium, folate and vitamin C. Sauté greens in olive oil with garlic, and season with soy sauce. Alternatively, use greens in omelets or quiche, or add them to soups.
Basic Nutrition Information
According to the USDA Food and Nutrient Database, one half-cup of mustard greens provides 10 calories, 1.6 g protein, 0.2 g fat, 1.4 g carbohydrate and 1.5 g fiber. One-half cup of turnip greens has similar nutritional values, providing 14 calories, 0.8 g protein, 0.2 g fat, 3.1 g carbohydrate and 2.5 g fiber. One-half cup of collard greens provides 25 calories, 2 g protein, 0.3 g fat, 4.7 g carbohydrate and 2.7 g fiber.
Leafy green vegetables are good sources of calcium, a mineral that is vital for bone health, muscle contraction and blood clotting. The daily requirement for calcium for adults up to age 50 is 1,000 mg. After age 50, the daily requirement increases to 1,200 mg. One-half cup of mustard greens provides 52 mg calcium, while turnips greens provide 99 mg and collard greens provide 133 mg calcium per half cup.
One-half cup of mustard greens provides 51 mcg folate, while the same amount of turnip greens has 85 mcg. Collard greens boast the highest folate content, with 88 mcg in a half cup. The daily requirement for folate is 400 mcg for adult men and non-pregnant women; thus one-half cup of collard greens provides more than 22 percent of the daily requirement. Pregnant women require 600 mcg of folate daily. Adequate folate intake during pregnancy is important for the prevention of neural tube defects. According to the Linus Pauling Institute, higher intakes of folate may help prevent certain types of cancer.
Vitamin C is a potent antioxidant that is important for the immune system and for the production of collagen that makes up connective tissue like bone, muscle, ligaments and tendons. One-half cup of mustard greens provides 18 mg vitamin C; one-half cup of turnip greens provides 20 mg, and collard greens have 17 mg in one-half cup. The daily requirement for vitamin C for adults is 90 mg for men and 75 mg for women. Male smokers require 125 mg of vitamin C daily, and female smokers require 110 mg. Smokers have elevated vitamin C requirements due to increased oxidative stress on the body associated with the toxins in cigarette smoke.