Turnip: properties and health benefits

The turnip is a versatile and tasty vegetable, brimming with essential nutrients for your body. It has been associated with health benefits, ranging from weight loss to cancer prevention.

From soups to sandwiches to salads, there are endless ways to include a serving or two of turnips in your diet. We explain what you need to know about this nutritious cruciferous vegetable.

What are turnips?

Turnips, known by their scientific name Brassica rapa var. rapa, are a kind of tuber grown in temperate climates throughout the world. It is a cruciferous, therefore it is from the cabbage family and contains the same antioxidant and anti-inflammatory sulfur compounds.

They usually have white, purple or red tinged skin and a crispy white flesh inside. They also have leaves growing on top, which can be eaten like other leafy greens like spinach or kale.

Turnips are believed to have been cultivated as early as the 15th century BC in India. They were also widely cultivated during Roman times.

Differences with radishes

Despite their distinctive taste and appearance, turnips are often confused with other root vegetables. Radishes and turnips, for example, belong to the same plant family and share some similarities in terms of health benefits and nutrients, but there are some important differences.

The radishes they have vibrant white or red flesh and have a crunchy and sometimes spicy flavor that is very different from turnips. They also have green leaves that can be washed and used in salads and other recipes.

He mexican turnip, jicama or yam bean, is another root vegetable with white flesh and a crunchy texture. Like turnips, jicama is high in fiber and can be used in soups, stir-fries, and salads. However, it has a rougher, more fibrous skin that is normally peeled, and its flavor is much sweeter and nuttier than turnip.

The kohlrabi, which are sometimes marketed as “yellow turnips”, adding to the confusion. The main difference between turnips and rutabagas is their color; turnips typically have white flesh with purple skin, while rutabagas have yellow flesh with purple and yellow skin. Size and flavor are two other important distinctions between turnips and kohlrabi. Rutabagas are larger, spherical, and slightly sweeter, while turnips are smaller and generally more bitter.

turnip properties

Turnips are low in calories, but high in fiber and a host of other important micronutrients. They’re a excellent source of vitamin C: with only one cup it is possible to cover 30% of the daily requirement. Increasing your intake of this water-soluble vitamin is crucial to promoting better immune health.

Turnips have been used for their medicinal properties for thousands of years and are considered a staple of many types of traditional medicine, such as Ayurveda and Traditional Chinese Medicine.

Turnips fit perfectly into an Ayurvedic diet, which emphasizes eating plenty of fruits and vegetables, as well as eating in season. They are a nutritious winter vegetable that can aid in cleansing and can be especially beneficial for those who have a kapha dosha.

In Traditional Chinese Medicine, turnips are known for their ability to promote good digestion. They are also frequently used to help blood clot, stimulate bowel movements, and remove phlegm from the body.

Turnip Nutritional Value

A 160 g cup provides:

Calories: 34 Carbohydrates: 8 g Protein: 1 g Fat: 0.1 g Fiber: 3.1 g Vitamin C: 19 mg (30% of the recommended daily allowance, RDA) Potassium: 276 mg (8% RDA) Manganese: 0.1 mg (6% RDA) Vitamin B6: 0.1 mg (5% RDA) Calcium: 52 mg (5% RDA) Folic acid: 14 mcg (4% RDA) Magnesium: 14 mg (4% RDA) Phosphorus: 41 mg (4% RDA) RDA) Iron: 0.3 mg (2% RDA) Vitamin B2 (rioboflavin): 0.5 mg (2% RDA) Vitamin B5 (pantothenic acid): 0.2 mg (2% RDA)

Health benefits of turnip

The benefits of turnips they include improved immunity, better heart health, and increased bowel regularity.

1. Promotes intestinal regularity

With 3.1 grams of fiber in each cup, adding turnips to your diet can help achieve intestinal regularity. A review published in the World Journal of Gastroenterology 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 they can provide some of the fiber you need every day, it is necessary to complement it with other foods rich in fiber, such as other vegetables, legumes, whole grains and fruit. Berries, figs, artichokes, avocados, and rhubarb are just a few examples of other high-fiber fruits and vegetables you can use to round out your diet.

2. Helps prevent cancer

People who eat more fruits and vegetables have a less than average risk of developing cancer.

Turnips belong to the cruciferous family, like cabbage, broccoli, kale and cauliflower, foods well studied for their preventive effect in relation to cancer, thanks to their sulfur compounds called glucosinolates.

Studies show that increasing your intake of cruciferous vegetables can have a powerful effect when it comes to preventing cancer. For example, a review of 31 studies showed that those who ate the most curciferous had a 23% lower risk of developing lung cancer than those who consumed the least amount.

Other research suggests that eating more crucifers may also protect against colorectal, breast, and stomach cancer.

3. Improves heart health

A study published in the American Journal of Clinical Nutrition with almost 135,000 adult participants showed that a higher intake of vegetables, and especially of the cruciferous family, was associated with a lower risk of death from heart disease.

Other studies have found that increasing fiber intake also can reduce total and LDL cholesterol levels, two major risk factors for heart disease.

For 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.

4. Helps lose weight

With fiber and only 34 calories per serving, turnips are an excellent ally on a weight loss diet. Fiber moves slowly through the digestive tract, slowing stomach emptying to keep you feeling full longer.

A 2009 study followed 252 women for 20 months and showed that every 1-gram increase in fiber intake was associated with a 226-g weight loss and a significant decrease in body fat. Another study published in 2015 showed that each daily serving of cruciferous was associated with 390g of weight loss over four years.

How to cook turnips

can be eaten raw, boiled, grilled, roasted or sautéed. The turnip flavor is often described as mild, but bitter.

turnips are used as substitutes for potatoes in many recipes.

Nowadays, they are used around the world in a variety of dishes. In Turkey, they are used in a popular vegetable-based drink called şalgam, while in Italy, a common garnish is made with crushed turnips marinated in grape pomace. Turnips are also often found in many other cuisines around the world, including dishes from India, Pakistan, and Japan.

The pickled turnips they are also often used as a seasoning in many Middle Eastern cuisines. Add the turnips to a mixture of vinegar, water, salt and sugar and let them marinate for about a week before enjoying them in sandwiches, falafels, gyros or kebabs.

They are available in most greengrocers and markets. Always choose turnips that are small, firm, and without blemishes. You can also look for turnips that still have the green leaves to use in a wider variety of recipes (the leaves can be used in place of kale and spinach in your favorite recipes).

Recipes with turnip