Known for its multitude of health promotion properties, there are many good reasons to add the benefits of turnip to your weekly shopping list. This versatile vegetable is tasty, delicious and full of many of the essential nutrients that your body needs, it has also been associated with some quite impressive health benefits, ranging from weight loss to cancer prevention. From soups to sandwiches, salads and more, there are endless ways to incorporate one or two servings of turnips in your diet. This is what you need to know about this nutritious cruciferous vegetable, plus why you should make sure you get your daily dose.
What are Turnips?
Turnips, known by their scientific name Brassica rapa var rapa, are a type of tuber grown in temperate climates around the world; They usually have white skin dyed purple or red, as well as white flesh inside. They also have turnip greens that grow on top, which can be consumed instead of other green leafy vegetables such as spinach or kale. They can be eaten raw or in vinegar, boiled, grilled, roasted or sauteed and enjoyed as a nutritious and tasty accompaniment. The taste of turnip is often described as mild but bitter and turnips are used as potatoes in many turnip recipes. Turnips are low in calories but high in fiber and a variety of other important micronutrients. The benefits of turnip include improved immunity, better heart health, greater weight loss and greater regularity. They also contain compounds that fight cancer and have even been associated with a reduced risk of cancer in some studies.
1. Improves Immune Function:
The benefits of turnip are an excellent source of vitamin C, with only one cooked cup that eliminates 30 percent of your daily requirement. Increasing the intake of this vital water-soluble vitamin is key to promoting better immune health; According to one review, getting enough vitamin C in your diet can help reduce symptoms and shorten the duration of infections, such as the common cold, not only that, but it can also prevent and improve the outcome of other conditions, such as malaria , pneumonia and diarrheal infections.
“To really increase the benefits of increasing the immune system of turnips in your diet, be sure to combine them with many other foods with vitamin C in your diet”.
Some of the main food sources of vitamin C include guava, blackcurrant, red pepper and kiwi.
2. Promote Regularity:
With 3.1 grams of fiber in each cup, adding the benefits of turnip to your diet can help things move and keep it regular. As it moves through the digestive tract, the fiber adds volume to the stool to help treat constipation; One review compiled the results of five studies and found that dietary fiber can effectively increase the frequency of bowel movements in people with constipation. While turnips can definitely supply some of the fiber you need each day, it is best to combine them with other fiber-rich foods as well. Berries, figs, artichokes, avocados and rhubarb are just a few examples of other fiber-rich fruits and vegetables that you can use to complete your diet.
3. Fight Against Cancer:
Turnips are considered a cruciferous vegetable, which means that other nutritional superstars such as cabbage, broccoli, kale and cauliflower are also members of the turnip family. In addition to having a high fiber content and many important vitamins and minerals, cruciferous vegetables are also rich in cancer-fighting compounds, such as glucosinolates and indole-3-carbinol. Studies show that increasing the intake of cruciferous vegetables such as turnips can have a powerful effect when it comes to preventing cancer. For example, a review of 31 studies showed that those who consume the most cruciferous vegetables had a 23 percent lower risk of developing lung cancer than those with the lowest intake; Other research suggests that eating more cruciferous vegetables may also protect against colorectal, breast and stomach cancers.
4. Improves Heart Health:
Loaded with compounds that promote health such as fiber and antioxidants, the benefits of turnip have a powerful impact in terms of heart health. One study showed that a higher intake of vegetables, and especially cruciferous vegetables such as turnips, was associated with a lower risk of death from heart disease; Other studies have found that increasing fiber intake can also lower levels of total cholesterol and LDL, two major risk factors for heart disease. To further reduce your risk of coronary heart disease, add turnips to a balanced diet and start practicing some healthy habits every day, such as exercising regularly, quitting smoking and minimizing stress levels.
5. Help in Weight Loss:
With lots of fiber and only 34 calories per serving, turnips are an excellent addition to a weight loss diet; The fiber moves slowly through the digestive tract, reducing the speed of stomach emptying to promote satiety and keep it full for longer. One study followed 252 women for 20 months and showed that each increase of one gram of fiber intake was associated with half a pound of weight loss and a significant loss of body fat; Not only that, but another study published in 2015 showed that each daily serving of cruciferous vegetables was associated with 0.68 pounds of weight loss in four years. Along with a nutritious diet and regular physical activity, adding a serving or two of turnips in your diet can increase weight loss. Do you want even faster results? Add some foods that burn fat along with turnips, such as apple cider vinegar, chia seeds and coconut oil, to help you lose weight quickly.
Turnips are nutrient-rich foods, which means they are low in calories but contain a lot of dietary fiber and micronutrients, such as vitamin C and potassium. One cup of cooked and cooked turnips (approximately 156 grams) contains approximately:
- 3 calories
- 9 grams of carbohydrates
- grams of protein
- grams of fat
- 1 grams of dietary fiber
- 1 milligrams of vitamin C (30 percent DV)
- 276 milligrams of potassium (8 percent DV)
- milligrams of manganese (6 percent DV)
- milligrams of vitamin B6 (5 percent DV)
- 5 milligrams of calcium (5 percent DV)
- 14 foci foci (4 percent DV)
- 14 milligrams of magnesium (4 percent DV)
- 6 milligrams phosphorus (4 percent DV)
- milligrams of iron (2 percent DV)
- 5 milligrams of riboflavin (2 percent DV)
- 2 milligram pantothenic acid (2 percent DV)
In addition to the nutrients listed above, turnips also contain a small amount of other micronutrients, such as thiamine and zinc.
The Benefits of Turnip in Ayurveda:
Turnips have been used for their medicinal properties for thousands of years and are considered a staple of many types of alternative medicine, such as Ayurveda and traditional Chinese medicine. Turnips adapt perfectly to an Ayurvedic diet, which emphasizes eating many fruits and vegetables, as well as eating seasonally. They are a nutritious winter vegetable that can help in cleaning and can be especially beneficial for those who have a kapha dosha. In traditional Chinese medicine, on the other hand, turnips are well known for their ability to promote proper digestion. They are used more frequently to help blood clotting, stimulate bowel movements and eliminate phlegm from the body.
Precautions on the Benefits of Turnip:
While it is rare, some people may be allergic to turnips. If you experience symptoms of food allergy such as hives, itching or swelling after consuming turnips, discontinue use and consult your doctor immediately. Cruciferous vegetables such as turnips are also considered goitrogenic, which means they can interfere with the production of thyroid hormones. Although you probably need to eat a lot of raw turnips or other cruciferous vegetables to experience hypothyroidism, people with thyroid problems may want to consider their intake. Limit yourself to one or two servings of turnips per day and opt for raw cooked vegetables to reduce the potential risk. Finally, it is worth noting that, suddenly, increasing fiber consumption can cause flatulence in some people. It is best to increase your consumption of fiber-rich foods such as turnips slowly, drink plenty of water and consider reducing your consumption if you begin to experience adverse side effects.
Where to Find and How to Use Turnips?
Thanks to their growing popularity, turnips are widely available in most grocery stores and farmers markets. Check in the agricultural products section near other root vegetables, such as potatoes or radishes, and look for small, firm turnips without imperfections. You can also look for turnips that still have their green tips attached to use in a wider variety of turnip recipes. So how do turnips know? They are often described as bitter with a taste similar to potatoes but a little richer. Older and larger turnips tend to be more bitter, so it is generally recommended to adhere to small, fresh turnips to get the best flavor. You can use turnips in almost any recipe instead of potatoes. Try the turnips pureed or bake, boil or steam them for a delicious and nutritious accompaniment. You can even enjoy them raw or crumble them for use in salads or as a creative side dish for your main course; Turnips are also a great addition to soups, sauteed and stews.
If your turnips still have bright greens on top, you can save them and exchange them for other green leafy vegetables such as kale and spinach in your favorite recipes. Boil or saute them and sprinkle with a little olive oil and seasonings to really highlight the rich taste of greens.
How to Cook Turnips and Turnip Recipes?
In addition to enjoying them raw, there are numerous ways to cook and enjoy turnips. Try roasted turnips or sauteed turnips for a tasty dish, mixing them with some herbs and seasonings and cooking until they begin to soften; Boiling or grilling or scalding are other popular methods for cooking turnips. Pickled turnips are also often used as a condiment in many types of Middle Eastern cuisine. Combine turnips with a mixture of vinegar, water, salt and sugar and let them cool for a week or so before enjoying sandwiches, falafels, gyros or kebabs.