Turnips are an excellent source of vitamin C, fiber, potassium, manganese, calcium, Turnips are loaded with a lot of health benefits
Turnips resemble potatoes in texture and search but exude a bitter flavor that pairs well with sweet meat like pork. This root vegetable are available year-round in the produce section but is within season from October through March in many areas. Adding turnips for your diet provides you with numerous vitamins and minerals to benefit your state of health.
Turnips Nutrition Facts
Turnips are nutritious root vegetables popularly desired in variety of cuisines across Europe, Asia, and Eastern American regions. This cool season veggie is one of the broad Brassicaceae family which includes cabbage, kale, brussels sprouts etc. The roots happen to be cultivated as staple food during ancient greek language and Roman periods. Even though this bulbous root that is widely eaten; it’s its top fresh greens which are more nutritious; many times richer in vitamins, minerals, and anti-oxidants.
Single serving of mashed turnips contains about 27 mg of ascorbic acid, an antioxidant. Most adults should consume between 75 and 90 mg of ascorbic acid daily to support tissue repair and immunity. Turnips offer most of the B vitamins, including riboflavin, thiamin, niacin, folate and pantothenic acid. Single serving also has 0.2 mg from the 1.3 mg of vitamin B6 you’ll need daily. The B vitamins assist with fat, carbohydrate and protein metabolism; central nervous system function; and healthy skin, hair, eyes and liver.
With regards to essential vitamins and minerals, there’s a laundry list of stuff present in turnips that will dazzle health-minded food shoppers. There’s lots of vitamins A and C, in addition to a bit of vitamin E as well as an astonishing amount of vitamin k supplement, an element handy in blood coagulation. The vitamin k supplement levels are actually something that dieters should know with this food, as some existing health conditions can require avoiding extreme vitamin levels. If you’re responsive to coagulants or on blood thinners, speak to your doctor about weighing the advantages if introducing turnips or similar foods for your plate.
Turnips have a bit of almost everything, including thiamin, riboflavin and folate, an essential nutritional element for women that are pregnant and others. With all of this excellent stuff included in turnips, it’s worth considering how to integrate this vegetable to your meals. Turnips can be prepared in several ways. Classically, they’ve been part of soups plus some Eastern Eauropean or Russian entrees. Some modern cooks prefer to experiment with different uses of turnips, together with a mashed dish or like a component in exotic things like shepherd’s pie, a UK favorite.
Use fantasy in finding ways to get turnips on your plate, and you’ll be taking advantage of some of the specific health boosters that nutritionists recommend as a way to promote longevity and excellence of life through getting the best types of foods to your diet.
Turnips have 76 mg of calcium per mashed cup – 8 percent of the recommended daily value. Additionally you get 407 mg of potassium, necessary to healthy blood pressure and fluid balance, per cup. You’ll need about 2,000 mg of potassium daily. Turnips also contain small quantities of iron, magnesium, phosphorus, sodium, zinc, manganese and selenium.
Fiber and Calories
With only 51 calories per mashed cup, turnips really are a lower calorie choice than a similar amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber. Fiber will help you feel full, especially helpful if you’re watching your calorie intake. Additionally, fiber promotes a proper digestive tract and low cholesterol.
Buy turnips using their tops intact, because the greens contain a insightful nutrients. The dark leafy greens offer greater than a day’s worth of vitamins A and K. Additionally, the greens provide folate and ascorbic acid. Turnip greens are a source of calcium, with 197 mg per boiled cup.
Health Benefits of Eating Turnips
As being a starch veggie, turnips provide merely a third of the calories you will get out of potatoes. What’s more, it’s not only the roots that’ nutritious however the leafy tops, too.
Small young turnips or “baby turnips” are known as when the roots harvested early and they’re eaten raw in salads. Baby turnips are delicate and sweeter; as time passes, their taste becomes stronger as well as their texture becomes firm and woody.
Rutabaga, another root vegetable, is closely associated with turnips. Rutabagas are larger, more round, mostly have yellow colored flesh and sweeter than turnips.
Health advantages of turnips
Turnips are very low-calorie root vegetables; contains only 28 calories per 100 g. However, they’re very good source of anti-oxidants, minerals, vitamins and soluble fiber.
Fresh roots truly are one of the vegetables full of vitamin C; provide about 21mg or 35% of DRA of ascorbic acid per 100 g. Vitamin-C is really a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It may also help body scavenge harmful toxins, prevents from cancers, inflammation, helping boost immunity.
Turnip greens would be the storehouse of many vital nutrients, actually several times than the roots. The greens are extremely rich in antioxidants like vit a, vitamin C, carotenoids xanthins and lutein. Additionally, the greens are fantastic source of vitamin K.
Top greens will also be very good source of B-complex number of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
Here’s how eating turnips will help you health-wise:
Because it has a high-content of vitamin C, turnips is really a powerful anti-inflammatory which stunts the introduction of asthma symptoms. Insufficient vitamin C also results in diseases such as scurvy the ones deficient in this vitamin may bruise easily.Recent reports show that regular consumption of vitamin C also helps your body fight-off certain cancers like colon tumors and rectal cancer.
Together with Vitamins E and beta-carotene, the ascorbic acid found in turnip roots and greens are wonderful sources of antioxidants, lowering the existence of free radicals in your body.Too many free radicals may lead to the oxidation of bad cholesterol and clumping of platelets within our body which then results in atherosclerosis, a condition that damages the arteries. Eating turnips will aid your body in fighting against the development or advancement of this condition.
Studies show that carcinogens contained in cigarette smoke leads to vit a deficiency ultimately bringing on lung inflammation, emphysema and other lung problems.The vit a found in turnip greens works well for counteracting this effect and looking after healthy lungs.
Adequate turnip consumption also inhibits joint damage, chance of osteoporosis and the incidence of Rheumatoid arthritis symptoms.The turnip, aside from having calcium, can also be an excellent source of copper, a mineral necessary within the body’s production of connective tissues.