Turnip: why consume this vegetable and delicious recipes to prepare it

Not as popular as its “relatives”, but not least, the turnip is an herbaceous plant in the same family as kale and broccoli. Those who turn up their nose at it may not know it, but they are missing out on enjoying its many health benefits!

Caroline Yoshioka, nutritionist member of the Scientific Council of Midway Labs, former athlete and postgraduate in Applied Nutrition in Physical Exercise by EEFE/USP, explains that turnip stands out for being a source of calcium and having great antioxidant potential.

“Low-calorie, the active base of turnip is protein, in addition to being rich in B complex, beta-carotene, phosphorus and calcium”, adds the nutritionist.

Caroline explains that to obtain the benefits that turnip offers, the root must be consumed in its entirety. “The best way is to consume lightly steamed, as excess heat destroys most of the vitamins and eliminates the glucosinolate compounds (which have anticancer action)”, she says.

6 surprising benefits of turnip

Caroline highlights below the main advantages of consuming turnip regularly:

1. Helps to lose weight: it has few calories and has good amounts of fiber, which helps to promote a feeling of satiety;

2. Helps the intestine: the fibers present in the turnip also contribute to intestinal maintenance;

3. Good for the cardiovascular system: as the nutritionist explains, the consumption of turnip contributes to the control of risk factors associated with the occurrence of cardiovascular diseases;

4. Helps eliminate sodium: Caroline points out that turnips contain potassium that helps eliminate sodium through the urine;

5. Protects the eyes: the benefits in this sense are provided by the content of vitamin C present in the turnip;

6. Good for the skin: the antioxidant activity of vitamin C present in turnips also helps to prevent skin aging.

With so many benefits, if you’ve never tried turnip, it’s worth a try!

How to include turnips in your menu

Caroline remembers that to obtain all the benefits that the turnip offers, the root must be consumed whole and not receive excessive heat.

“Due to its versatility and sweet and spicy flavor, consuming turnips together with other vegetables in salads is also a good option”, highlights the nutritionist.

According to Caroline, the recommended amount of consumption is 100g (portion of a cup of tea) a day and the caloric value is approximately 26.9 Kcal.

10 turnip recipes for you to try

1. Turnip and carrot salad: raw carrots are already a delight to prepare salads, especially in summer when the appetite for fresh food increases because of the heat… And this salad also has turnip, to give it more flavor. It’s easy to make, plus it’s colorful and nutritious.

2. Stewed meat with turnips: it’s quick, practical and very tasty. A great idea for colder days. In addition to the turnip, you will use veal, bacon, white wine, salt, pepper, chopped onion, garlic, bay leaves, olive oil and parsley.

3. Cozido à portuguesa: to make this dish that is a complete meal for meat lovers, you will use beef, pork ears, pork, meat chorizo, turnips, potatoes, carrots, cabbage, cooked chickpeas, beans red, rice and mint.

4. Roasted Turnip Thyme Soup: In addition to the turnip and thyme, you will use carrots, potatoes, garlic, onions, olive oil and cream. A different recipe, but easy, practical and ideal for the coldest days. It’s worth a try.

5. Peas, turnip and leek soup: practical and delicious option for cold days. You will use onions, garlic, peas, turnips, leeks (leek, white part only), zucchini, olive oil, tarragon, vegetables and water.

6. Arugula Soup with Noodles and Turnips: a complete soup full of flavor. You will need large onions, medium potatoes, leeks, turnips, water, salt, olive oil, carrots, arugula leaves, spaghetti pasta and peas.

7. Bean, spinach and turnip soup: an easy and delicious option for cold days (or for those who love soup regardless of the time of year). You will need onions, garlic, olive oil, diced turnips, zucchini, beans, vegetable stock and spinach.

8. Savoy cabbage, watercress and turnip soup: a different soup, but full of flavor and health benefits. You will use savoy cabbage, turnip greens, fennel bulb, watercress, onion, garlic, olive oil, water, salt, black pepper and truffle oil to serve.

9. Pumpkin, turnip and purslane soup: a different recipe. You will need diced pumpkin, sprigs of purslane, diced turnip, carrots, onion, olive oil and salt.

10. Light vegetable soup: good option for those who are on a diet and love soup for dinner. You will use unpeeled zucchini, turnip greens, carrots, onions, squash, water, baked beans, leeks, salt, and olive oil.

Now there is no shortage of ideas for you to include turnips in your diet, whether in a salad, soup or meat preparation. It’s also worth using creativity and creating your own recipes from these!

Turnip and slimming

Can turnips really help in the weight loss process? Yes, if inserted into a balanced diet, turnip can offer several health benefits, including those related to weight loss.

“The turnip has important characteristics in this sense, as it is a low-calorie regulatory food and a detoxifier for the body. In addition, it has diuretic and laxative properties”, explains Caroline.

But, it is worth noting that, alone, turnip, like any other food, does not work miracles and will not provide weight loss “by itself”.

Regarding contraindications, Caroline explains that turnip can, in some cases, generate gas, and is contraindicated for people with thyroid disorder, as it contains substances that can interfere with the production of hormones by the thyroid gland.

Now that you know the main characteristics of the turnip, you can try it (if you haven’t already) and successfully include it in your diet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.