Nutritional Power of Turnips: Health Benefits and Uses

Everything to Know About the Nutritional Power of Turnips

The mention of turnip makes many of us make faces out of dislike. However, this underground super vegetable - a cousin of cabbage, cauliflower, and kale - is known to have an impressive nutrient profile that can give other vegetables a run for their money… Oops, fans!

Turnips are one of the oldest vegetables known to mankind. You will be surprised to know that dinosaurs and turnips existed side by side in Siberia. It has gone through a massive change due to domestication and selective breeding.

Once, this vegetable was a staple of farm animals and the poor. Now, its nutritional benefits have made it a staple for all. Let us find out more facts about this magic veggie.

What is Turnip?

Turnip is a cruciferous root vegetable belonging to the Brassicaceae family. This family of vegetables also includes cabbage and broccoli. It has a firm texture and a slightly sweet, earthy taste. Sometimes, it has a hint of bitterness.

One of the most common questions is whether a turnip is a fruit or vegetable. It is a root vegetable that grows underneath the soil.

The most common variety is purple on top and white on the bottom. There are over 30 types of turnips in terms of shape and colour. Their greens are known as turnip greens. They are edible and full of nutrients like vitamin C and fibre. Turnips are harvested during the spring season and fall.

This is Turnip 101. Let us find out its amazing nutrient profile.

Nutrient Content of Turnips

A raw turnip packs the following nutrients.

This turnip nutrition table suggests that it has a low-calorie profile packed with essential vitamins and minerals. It contains an insignificant amount of fat and unsaturated fatty acids. This root vegetable will add the following health benefits to your diet.

Health Benefits of Turnip That Make it a Super-vegetable

This cruciferous vegetable has exceptional nutritional benefits. Here are the major ones one must know. 

1. Promotes Digestive Health
Turnip is rich in fibre. A cup of turnip can provide 2.3 grams of dietary fibre. This nutrient keeps your digestive health at the top by preventing constipation and stomach bloating.
2. Improves Cardiovascular Health 
Potassium in turnips is what you need to relax your blood vessels. Potassium is also required for normal muscular and neural functioning. These functions are mandatory for proper blood flow and blood pressure control.
3. Helps in Weight Management
As mentioned, it has high fibre content with a low-calorie value. When added to your diet, it keeps you full for a long period. It means you will feel less hungry. Your hunger pangs will not be frequent and you can easily manage your daily requirements with turnip calories.
4. Boosts Bone Health 
Turnip contains calcium and Vitamin K. Both these micronutrients are essential for a healthy skeletal system. Vitamin K improves calcium absorption and keeps your bones strong. In fact, it also aids in bone cell metabolism. Hence, turnips are the secret to a strong framework and elevated bone density.
5. May Aid in Cancer Prevention
Turnips contain sulforaphane and glucosinolates. These bioactive compounds are antioxidants and are known to be potential cancer fighters. When you eat turnips, these compounds reduce the risk of developing colon and lung cancer. They neutralise free radicals and oxidative stress.
6. Improves Skin Health 
Turnip vitamins A and C promote healthy skin. Vitamin A is essential for your proper cell growth and sebum production. On the other hand, Vitamin C promotes collagen formation. Together, they maintain skin elasticity and reduce wrinkle formation over the years.
7. Helps in Diabetes Management
We know that turnips add more fibre than most vegetables in our diet. So, is turnip good for diabetes? The answer is yes. The fibre content enables diabetic patients to increase insulin sensitivity. In fact, diabetics eat less when they are full and can watch their carbohydrate intake.
8. Ensures Healthy Vision
Turnips look after our eyes with its active nutrient lutein. This antioxidant takes care of the ocular tissues and prevents age-related issues. The most common problems elderly patients face are cataracts and macular degeneration. This antioxidant stops harmful UV rays and protects the photosensitive ocular tissues.
9. Boosts Immunity 
Vitamin C, in turnips, helps us to fight infections. It supports the production of white blood cells and boosts immunity.
10. Promises Healthy Hair
Iron and vitamin A, in turnips, prevent hair loss and promote healthy growth. As mentioned, it contributes to sebum production. It is the natural oil that keeps hair flexible and strong by trapping moisture.
11. Helps Fight Anaemia
The iron content in turnip greens can help patients fight anaemia by boosting haemoglobin production and red blood cell generation.

Add these turnip benefits to your daily diet and stay healthy.

Side Effects of Turnip We Must Know

Not everything in this super veggie is perfect. Its side effects must be considered before adding it to our regular diet.

●Excessive turnip consumption may lead to digestive issues due to high fibre and glucosinolates.
●Turnips are sources of goitrogens that might interfere with thyroid functioning.
●High potassium levels, in turnips, may trouble patients with kidney conditions.

Balancing the Act to Enjoy the Turnip Benefits

Turnip, the powerhouse of nutrients, can be enjoyed at regular intervals. You can boil, roast or eat turnips raw. Add them to your soups and salads! Make chips, and pickles, or try them roasted.

However, balance the turnip side effects with its benefits. Incorporate turnips in moderate proportions and embrace this super veggie for a healthier and balanced lifestyle.