The parsnip: the properties of an almost unknown tuber

The parsnip or parsnip (parsnip sativa) is a fall and winter vegetable. The root, which looks like a thick white carrot, is consumed. The ancient Romans loved it and in the European Middle Ages it was a staple food, but in the 18th century it was replaced by the potato and carrot and finally almost completely forgotten.

Thanks to organic farmers and small traditional farmers, parsnips are gradually returning to our plates through the weekly markets.

In Spain, the sweet and spicy tuber had been lost sight of for a long time. However, parsnips had become a staple for most of our history.

The roots extremely rich in starch they provided our ancestors with vitamins and energy, especially in winter and spring. With the introduction of the potato to Europe, parsnips began to fall behind. In recent decades, these healthy roots have been completely forgotten.

Varieties of parsnips, wild and cultivated

The parsnip closely resembles parsley root or a light-colored carrot with a thicker, rounder end. All three are root vegetables and, like celery, parsley, dill and fennel, They belong to the Umbelliferae family. There are also two different shapes for the parsnip itself:

1. The wild parsnip(parsnip sativa subsp. sativa var. pratensis)

It grows as a wild plant in meadows and roadsides. The root is thin and hard, but edible, even if it is not a culinary marvel.

In the past, the fruits and seeds were collected mainly as home remedy for the bladder and kidneys (for example, for kidney stones) and for rheumatism.

To prepare an infusion, pour 250 ml of boiling water over 1 teaspoon of parsnip, let it steep for 10 minutes and drink it slowly (maximum 2 cups a day). But be careful, there is a risk of confusion: poisonous umbellifers, such as spotted hemlock, they closely resemble wild parsnips.

2. Cultivated parsnip (parsnip sativa subsp. sativa var. Sativa)

It is the vegetable that is cultivated for commercialization and can develop a root weighing up to 1.5 kg. The main producing countries at present are the Netherlands, Italy, China and Spain, which are also the most important exporting countries.

Parsnip nutritional properties

The content of vitamin B2 and vitamin C stands out, but above all in minerals, such as magnesium (100 g satisfy 9% of the recommended daily allowance), zinc (7%), potassium (11%), iron (4%) and calcium (4%).

The glycemic index (GI) and glycemic load (GL) show how a food affects the rise in blood sugar levels after eating. The GI for parsnips is 85. Values ​​up to 55 are considered low. The glycemic load is below 10. Therefore, the parsnip is a recommended food to keep glucose under control, even in diabetics.

It is very rich in prebiotic fiber, specifically inulin, the most beneficial type of fiber for the intestinal microbiota.

Parsnips are reminiscent of carrots, but are pale yellowish to brown in color and have a much broader head than carrots. A single parsnip can easily weigh between 1 and 2 kilograms. Its nutritional contribution is excellent:

Nutritional content of parsnip per 100 g:

Calories: 75 Carbohydrates: 18 g Fiber: 5 g Protein: 1.2 g Potassium: 375 mg Calcium: 36 mg Phosphorus: 71 mg Magnesium: 29 mg Vitamins B1: 0.09 mg Vitamin B2: 0.05 mg Vitamin B6: 0.09 mg Vitamin B3: 0.7 mg Vitamin C: 17 mg Vitamin E: 1.49 mg

4 healthy properties of the parsnip

1. Strengthens the immune system

100 grams of parsnips contain about 17 milligrams of vitamin C, so important for the normal functioning of our immune system.

The light yellow parsnip provides us with approximately three times more vitamin C than a carrot. You get a lot of vitamin C when you eat raw parsnips, some of which is lost in cooking.

Vitamin C is also a powerful antioxidant It protects cells from the damaging effects of oxygen free radicals.

2. Healthy nerves and muscles thanks to potassium

Parsnips contain about 375 milligrams of potassium per 100 grams. Much more than the same amount of carrots or potatoes. Potassium is responsible for the normal functioning of our nervous system and plays an essential role in the transmission of stimuli between nerves and muscles.

Potassium is also important for normal muscle function. People who exercise regularly can benefit from a normal intake of potassium through a balanced diet. The mineral potassium also has a role in regulating blood pressure.

3. Healthy digestive system thanks to essential oils and prebiotics

parsnips They get their spicy sweetness from essential oils and polysaccharides like fructans. Essential oils have an antibacterial effect and can calm the stomach.

Fructans are among the prebiotics. These are substrates serve as food for the microorganisms of our intestinal flora and, therefore, can develop a health-promoting effect. A balanced diet with parsnips can be beneficial for normal digestion. In this way, symptoms such as flatulence, diarrhea or constipation can be prevented.

4. Satiety thanks to fiber

Parsnips contain about 5 grams of fiber per 100 grams, that cause you a feeling of fullness by increasing the time food remains in the stomach, which has positive effects on the stability of blood sugar levels.

Foods rich in fiber are essential in a balanced and healthy diet. Adults should consume a minimum of 35g of fiber per day, and with a good helping of parsnips in your diet, you can already cover much of your daily requirement.

The parsnip in natural medicine

In addition to nutrients, the parsnip contains compounds with healthy properties in the leaves and roots that justify its use in traditional natural medicine.

Essential oils: Aliphatic esters are the main components of parsnip essential oil. These scents attract animals, which in turn spread the seeds. Laboratory studies have shown that parsnip essential oil is effective against fungi and bacteria, sometimes with more intense activity than synthetic antibiotics.Coumarin and furanocoumarins: these substances are responsible for the smell of parsnips and have anti-inflammatory and analgesic properties.

Parsnip root infusion

The infusion or unseasoned broth of parsnip root has a diuretic, draining, antispasmodic and analgesic effect. In folk medicine, it is used for kidney and gallstones, as well as for stomach diseases.

Ingredients:

1 teaspoon of dried parsnip root or 1 tablespoon of fresh parsnip 200 ml of water

Elaboration:

Cut the parsnip root into small pieces. Put the root in a pot along with a cup of cold water and bring it to a boil. Cover and let it steep for 15 minutes, then strain the infusion.

For a spring cleansing cure or supportive treatment of urinary tract infections, it is recommended to drink 2 to 3 cups per day.

Infusion of parsnip leaves

Parsnip leaves also have healing properties: It can relieve stomach and kidney upset, as well as insomnia.

For 1 liter of infusion, you need a handful of crushed fresh leaves or 1 tablespoon of dried leaves that you should boil in water for 10 minutes. Then strain the infusion. You can drink 3 cups of infusion a day.

Preparation tips: raw parsnips, with vegetables or pureed

The parsnip possesses a very pleasant anise flavor. Before cooking it, it must be washed well, as is done with any tuber. The skin is edible but it is somewhat hard so it is advisable to peel it.

can be prepared like carrots: cooked, steamed, fried, sautéed, pureed or creamed, or roasted in the oven. It is perfect to add to creams and sauces, to which it adds body and a delicate flavor.

To balance its flavor, appreciate the combination with acidic foods such as vinegar, lemon juice or zest, some fresh fruit or even a spicy point. Of course, it can be cooked with thyme, rosemary, caraway, dill, oregano, or curry mixes.

Scientific references: