Turnip is known for its many benefits and for many reasons we recommend adding it to your weekly diet. This versatile plant is delicious and contains many of the essential nutrients your body needs.
It is also associated with some important health benefits, from weight loss to cancer prevention.
From soups and sandwiches to salads and beyond, there are endless ways to add a piece or two of kale to your diet. Here’s what you need to know about this nutritious vegetable, which is why you need to make sure you’re getting your daily dose.
WHAT IS TURNIP?
The scientific name for the turnip is Brassica rapa var. Turnip is a root vegetable that grows in temperate climates around the world. Turnips generally have a white skin with a purple, red or white pulp inside.
You can use turnips raw, pickled, boiled, grilled, roasted, or fried, and enjoy them as a nutritious and delicious food. The taste of turnip is often described as mild but bitter and used in many recipes like potatoes.
Turnip is low in calories but high in fiber and contains other nutrients that are low in nutrients. If we want to mention the benefits of turnip, we must mention that it provides better safety, better heart health, and aids in weight loss and system boosting. It also contains cancer-fighting compounds and has also been linked to a reduced risk of cancer in some studies.
- Enhanced safety performance
- fight cancer
- Strengthen heart health
- Help to lose weight
Follow the health journal to check the properties of turnip:
STRENGTHENS IMMUNE SYSTEM FUNCTION
Turnips are a great source of vitamin C, and just one cup of cooked food provides 30% of your daily needs. Increasing your intake of this important water-soluble vitamin is key to boosting immune health.
According to a study conducted in Switzerland, 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 improve outcomes for diseases like malaria, pneumonia, and diarrhea.
To benefit from the immune system boost in your diet, be sure to combine turnip with other foods rich in vitamin C in your diet. Some foods contain vitamin C, guava, black grapes, red pepper, and kiwi.
IMPROVE BODY SYSTEM
With 3.1 grams of fiber per cup, adding turnip to your diet can keep it all in balance. By traveling through the digestive system, fiber adds bulk to stools that can be effective in treating constipation.
A study published in the World Journal of Gastroenterology combined the results of five studies and found that dietary fiber can increase bowel movements in people with constipation.
While turnip can provide some of the fiber you need each day, it is best to combine it with high-fiber foods. Berries, figs, artichokes, and avocados are just a few of the fiber-rich fruits and vegetables that you can use to help supplement your diet.
Turnips are considered a cruciferous vegetable, which means that vegetables such as cabbage, broccoli, kale, and cauliflower are also members of the turnip family. In addition to being high in fiber as well as several important vitamins and minerals, cruciferous vegetables are also rich in anti-cancer compounds such as glucosinolates and indole-3-carbonyls.
Studies show that increasing consumption of cruciferous vegetables such as turnip can have a powerful and effective effect on cancer prevention. For example, a study of 31 studies found that those who ate cruciferous vegetables were 23 percent less likely to develop lung cancer than those who ate the least amount.
STRENGTHEN HEART HEALTH
Turnip is a heart-healthy powerhouse due to its health-promoting ingredients like fiber and antioxidants.
An extensive study published in the American Journal of Clinical Nutrition on 135,000 adults annually found that a higher consumption of vegetables — especially cruciferous vegetables like turnip— was associated with a lower risk of death from heart disease.
Other studies show that increasing fiber intake can also lower total cholesterol and LDL cholesterol levels, which are one of the most important risk factors for heart disease.
HELP TO LOSE WEIGHT
The high fiber content and of course the low calorie content make it a great way to lose weight. Fiber moves slowly through your digestive system, slowing the process of emptying your stomach to promote satiety and keep you full for longer.
A 2009 human study of 252 women over 20 months found that adding fiber to the diet resulted in significant weight loss and a significant loss of body fat.
Adding one or two turnipx to your diet along with a nutritious diet and regular physical activity can speed up the weight loss process.
Do you want to burn more fat and lose weight faster? Eat some fat-burning foods, such as apple cider vinegar, chia seeds, and coconut oil, along with turnip, to help you lose weight quickly.
TURNIP NUTRITIONAL INFORMATION:
Turnip is nutrient-dense, which means it’s low in calories but high in fiber and low in nutrients like vitamin C and potassium.
One cup of turnip(about 156 grams) contains approximately:
- 34.3 calories
- 7.9 grams of carbohydrates
- G protein
- hot fat
- 3.1 grams of dietary fiber
- 18.1 mg of Vitamin C (30% DV)
- 276 mg potassium (8% DV)
- mg manganese (6% daily value)
- mg of vitamin B6 (5% DV)
- 51.5 mg calcium (5% DV)
- 14 mcg of folic acid (4% DV)
- 14 mg magnesium (4% DV)
- 40.6 mg phosphorous (4% DV)
- mg of iron (2% DV)
- 0.5 mg riboflavin (2% DV)
- mg pantothenic acid (2% DV)
In addition to the nutrients listed above, it also contains small amounts of other nutrients, including thiamine and zinc .
TURNIP WHERE IS IT AND HOW IS IT USED?
Thanks to its growing popularity, it is available in most grocery stores and farmers markets. In the nearby produce section, look for other root vegetables such as potatoes or radishes and look for turn.ips that are small, firm, and free of spots.
What does turn.ip taste like? Turn.ip is often described as a bitter vegetable with a potato flavor and slightly richer. Larger turni.ps tend to have a bitter taste, so it is recommended to choose fresh, young tur.nips when purchasing for better flavour.
You can use turn.ips in place of potatoes in any recipe. Try stir-frying, cooking or steaming it for a delicious meal experience. You can even eat it raw and enjoy it, either for salads or as a creative seasoning.
If it is still light green, you can keep it and replace it with other leafy greens like turn.ip and spinach in your favorite recipes. Pour a little olive oil and spices on it to get the original and rich taste of the vegetables and eat them.
TURNIP COOKING INSTRUCTIONS:
Aside from enjoying it raw, there are several ways to cook it. Try grilling or frying the turn.ip with some other vegetables and spices and cook it until it starts to soften. Boiling, steaming, and grilling are other common ways to cook it. Pickled turn.ip is often used as a seasoning in many Middle Eastern dishes.
POSSIBLE SIDE EFFECTS OF TURNIP:
While some people may be allergic to it, if you experience symptoms of food allergy such as hives, itching and swelling after eating it, stop eating it and see your doctor right away.
Cruciferous vegetables, such as turn.ip, may interfere with the production of thyroid hormones. However, if you suffer from hypothyroidism, it is best to be careful in eating kale. Choose only once or twice a day and 1 tablespoon of cooked turn.ip to reduce potential risks.
Finally, Scheinsker confirmed that a sudden increase in fiber intake can cause flatulence in some people. It’s best to slowly increase your intake of high-fiber foods like kale, drink plenty of water, and reduce your intake if you’re experiencing adverse side effects.