The Nutritional Value And Benefits Of Turnip

Is it cabbage or is it a beet? Although they look very different, there is one vegetable that has characteristics from both vegetables. Today we will tell you about the nutritional value and benefits of turnip. It is a cross between cabbage (Brassica oleracea) and turnips (Brassica rapa).

It is considered a cruciferous tuber. Percival has described it as cabbage having a stem that resembles a beet.

Experts suspect that this vegetable originated in the Czech Republic in the 17th century as a cross between wild cabbage and beets.

Today it can be found in North America, Canada and Northern Europe, where it is part of their cooking. There are two main types: the purple-skinned, which looks like radish, and Laurentian, a Canadian variety with creamy pulp.

Both the leaves and onions from turnips are edible. They have a taste and texture reminiscent of broccoli and cabbage, but when cooked, they get a sweetness reminiscent of sweet potato.

The nutritional values ​​of turnip

Turnip has some nutrients that are surprising in amounts, as we will see below. The figures are in grams per. 100 grams of raw vegetable.

For vitamins and minerals, the percentages that cover the recommended daily dose (DD) are shown:

• Calories: 27
• Carbohydrates: 6.2 grams
• Fiber: 3.6 grams
• Vitamin B6: 0.15 milligrams – 12% of DD
• Protein: 1.7 grams
• Vitamin C: 62 milligrams – 103% of DD
• Potassium: 350 milligrams – 7% of DD
• Phosphorus: 46 milligrams – 4% of DD
• Vitamin B9: 16 milligrams – 4% of DD

Turnip provides vitamin C, which is above the recommended daily dose. According to Castillo-Velarde, vitamin C is a very powerful antioxidant against free radicals.

A group of doctors also recommend it as a means of wound healing. They highlight it for the good absorption of iron and its immunomodulatory ability. However, heat can ruin it. Therefore, some experts suggest cooking in the microwave or by steaming.

Turnip manages to cover 12% of the recommended intake of vitamin B6. Brown and other authors state that pyridoxine is necessary for protein metabolism, red blood cell production, and the immune system.

This interesting vegetable is also a good source of potassium, a mineral that according to Dr. Tejada-Cifuentes maintains heart health, and as an electrolyte it maintains fluid balance.

At the same time, 135 grams of turnips provide 17% of the daily need for dietary fiber. It is recognized by nutritionists for its benefits in conjunction with i.a. prevention of diabetes, body weight and gastrointestinal health.

The potential health benefits of turnip

Experts recognize that turnip has several health benefits due to the presence of certain nutrients and bioactive components. Let’s take a look at some of them and their scientific support.

A source of antioxidants

A publication in the journal Preventive Nutrition and Food Science highlights turnips for its many different antioxidants. This is because in addition to vitamin C, it contains phytochemicals that block free radicals. Anthocyanins, isothiocyanates, sulforaphane and glucosinolates are some of them.

The purple peel of turnips is very rich in anthocyanins. It is a pigment that gives a red, purple or blue color to some vegetables and fruits. Cassidy and other researchers claim that these pigments have a positive effect on the prevention of heart disease, while Devore and others associate them with reduced mental deterioration.

Turnip, especially purple turnip, contains isothiocyanates and glucosinolates. According to some observational studies, they may contribute to a lower risk of colon cancer. However, more specific studies are needed to confirm the results.

It can prevent heart disease

Some researchers claim that the glucosinolates in cruciferous vegetables dilate blood vessels and reduce inflammation. Therefore , these researchers associate them with a lower risk of heart disease. At the same time, isothiocyanates prevent the accumulation of fat in the arteries.

Anthocyanins can also lower blood pressure and reduce the risk of heart failure, according to documentation from a group of experts and the journal Circulation .

It is not only the presence of phytochemicals that can reduce the risk of cardiovascular disease. The high fiber content protects against heart disease. This is supported by a review of 15 studies on the 24% lower probability of being affected by these diseases.

It helps maintain a healthy gut

Turnip is a cruciferous vegetable with a high fiber value. 100 grams a day covers 17% of the recommended need.

Nutrient’s magazine states that some types of soluble fiber can act as prebiotics. That is, to be food for beneficial bacteria such as. bifidobacteria and lactobacilli. In a review on this topic, it is claimed that fiber maintains intestinal health and protects against obesity and heart disease.

The journal Nutrición Hospitalaria also refers to prebiotic fibers for their positive effects on bacteria that have to do with a healthier immune system.

At the same time, the Spanish federation recommends for the digestive system insoluble fiber to increase stool volume and improve constipation.

It can strengthen the immune system

Turnip can make an important contribution to the diet in the form of vitamin B6. In fact, 100 grams a day covers 15% of the recommended values.

Vitamin B6 is involved in the production of T cells and white blood cells. These are immune cells that take care of foreign substances and are important for a healthy immune system.

Several researchers agree that supplementation with vitamin B6 and other micronutrients improves all three levels of immunity.

At the same time, the journal Nutrients also highlights the role of ascorbic acid in increasing the function of white blood cells and strengthening the immune system. Vitamin C in turnips covers the total needs of an adult.

Precautions for eating turnip

Despite the benefits of turnip, some dermatological studies have revealed a food hypersensitivity to this vegetable. Itching, atopic dermatitis, skin rash, rhinitis, difficulty breathing, gastrointestinal problems and an allergic reaction may occur.

At the same time, a scientific review points out the importance of exercising caution when co-consuming turnips and the anticoagulant warfarin, as they may interact unfavorably.

Also read: These three foods should be avoided this summer

How to cook turnips

You can enjoy the benefits of turnip raw or cooked. When raw, its taste is reminiscent of broccoli, but slightly milder and with a spicy touch.

You can add it to salads, grate it or cut it into thin slices or julienne. In addition , you can serve it as an accompaniment, as a substitute for potatoes or as part of a serving of mixed vegetables.

If you prefer, it goes well with a crispy appetizer with hummus. Since the peel is a little difficult to chew, you can easily remove it with a sharp knife.

As for the leaves, you can cook them raw in salads or steam them like beets or spinach. You can also sauté them and add them to a soup.

The tuber becomes sweet when you cook it. If you prefer to bake it in the oven, we recommend that you let it bake until tender, or that you combine it with cauliflower or broccoli and add onions to create a contrast to the taste of cruciferous vegetables.

As a soup, it is exquisite. You can mix it with chicken broth, boiled potatoes, fine herbs and vegetables. Remember that the lower the heat during cooking, the better you can utilize the content of vitamin C in turnips. So you can steam it or sauté it with garlic, olive oil and a little chopped parsley.

Conclusions regarding the use and benefits of turnip

In conclusion, beetroot is a vegetable full of nutrients and active compounds that are beneficial to health. It is very rich in vitamin C, B6, fiber and flavonoids. You can eat it raw or cooked, alone or with other vegetables, but make sure you are not sensitive to any of its ingredients.