Amazing Health Benefits of Turnips

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Amazing Health Benefits of Turnips
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KayaWell Expert

A popular staple in the European diet since prehistoric times, the turnip is often grouped in with root vegetables like potatoes and beets, but is actually a cousin of broccoli, Brussels sprouts, arugula, and kale.



Like other cruciferous vegetables, turnips are rich in nutrients and low in calories. Both the turnip itself and its leafy greens are tasty and nutritious to eat, but this article will focus on the dietary benefits of the root.



It will look at the nutritional content, the possible health benefits of consuming turnips, and some tips on how to eat more turnips. There are so many Turnips benefits. Here we will know about health benefits of turnips, their nutritional content, and some tips on how to include them in the diet.

Nutrition Facts of Turnips

Turnips are not only excellent at soaking up the flavor and adding a hearty element to your meals and stews, but these root vegetables also possess high levels of important nutrients and minerals that the body requires to function properly. Turnips are rich in calcium, phosphorus, potassium, sodium, and magnesium. Amongst vitamins, they contain vitamin C, folate, and niacin. These vegetables are high in fiber and low in calories and are typically inexpensive, making them a logical choice for inclusion in any healthy diet.

According to the United States Department of Agriculture’s FoodData Central database, one cup of raw turnipTrusted Source cubes contains around:

  • 36.4 calories

  • 1.17 g of protein

  • 0.13 g of fat

  • 8.36 g of carbohydrate, including 4.66 g of sugar

  • 2.34 g of fiber

  • 39 milligrams (mg) of calcium

  • 0.39 mg of iron

  • 14.3 mg of magnesium

  • 35.1 mg of phosphorus

  • 0.13 micrograms (mcg) of vitamin K

  • 87.1 mg of sodium

  • 0.351 mg of zinc

  • 27.3 mg of vitamin C

  • 19.5 mcg of folate

Read Also :- Wheat 101: Nutrition Facts And Health Effects

Health Benefits of Turnips


1. Intestinal Problems

Both the turnips bulb and the leaves are nutritious. High-fiber diets have been linked to a lower risk of intestinal problems, such as colorectal cancer and diverticulitis.

Turnips and other high-fiber foods can help reduce the prevalence of flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

Fiber can help reduce pressure and inflammation in the colon. One cup of cooked turnips weighing 156 grams (g) provides 3 g of fiber.

Although the cause of diverticular disease is unknown, it has repeatedly been associated with a low fiber diet.

Read Also :- 8 Super Food To Reduce Bloating & Gas Quickly

2. Lowering Blood Pressure

According to a 2013 study published in the British Journal of Clinical Pharmacology, foods containing dietary nitrates, such as turnips and collard greens, can have multiple vascular benefits.

These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.

However, the long-term risks of a high-nitrate diet and its effect on cardiovascular health remains unclear.

In general, a diet rich in all fruits and vegetables has been shown to lower blood pressure. Turnips also have potassium, which is thought to help decrease blood pressure by releasing sodium out of the body and helping arteries dilate.

3. Fighting Cancer

Since the 1980s, consuming high amounts of cruciferous vegetables, such as turnips, cauliflower and cabbage, has been associated with a lower risk of cancer.

More recently, studies have suggested that the sulforaphane compound that gives cruciferous vegetables their bitter bite might also be what makes them active against some types of cancer.

Promising results in studies testing sulforaphane's ability to delay or impede cancer have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic cancer.

Foods containing sulforaphane could potentially be an integral part of cancer treatment in the future.

Read Also :- Cancer Prevention: TipsTo Cut Your Risk

4. Weight loss and Digestion

Turnips and other cruciferous vegetables that are high in fiber help to keep you feeling full longer and are also low in calories. Eating high fiber meals helps keep blood sugar levels stable. 

The fiber content in turnips also may prevent constipation and promote regularity for a healthy digestive tract. Regular, adequate bowel movements are crucial for the excretion of toxins through bile and stool.

Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. This may decrease the risk of inflammation-related conditions, such as cardiovascular disease, diabetes, cancer, and obesity.

Read Also :- Lose Weight In A Month By Diet And Exercise

5. Improve Bone Health

Turnip is highly rich in Calcium, magnesium and phosphorus; all these minerals are very beneficial to keep our bond strong and healthy. Calcium, magnesium and phosphorus are the main element to increase the bone density in our body, so consumption of turnip on a regular basis can prevent various types of bone related disease, such as osteoporosis. Apart from this Turnip also contains high amount of Vitamin C, which is very beneficial to improve the calcium absorption in our body and also helps to protect our bone from oxidative damage caused by free radicals.

6. Boost Immune System

Due to the high amount of Vitamin C found in Turnip, it is very beneficial for our immune system. Vitamin C helps in improving the production of white blood cells in our body, it is the main element of our own immune system that protect our body from foreign invaders, such as bacterial and virus. Beside this vitamin C is a strong antioxidant, which fights against free radicals and protect our immune system cells from oxidative damage caused by free radicals.

Read Also :- How To Boost Immune System To Avoid Disease Like Coronavirus (COVID-19)

7. Cures Asthma

Turnip contains high amount of anti-inflammatory properties, which is very beneficial to reduce the risk of asthma. Different studies have been proven that consumption of turnip on a regular basis can reduce the inflammation in our respiratory tract that helps to prevent the risk of asthma. 

8. Prevents Alzheimer

Due to the high amount of iron content fount in Turnip, is very beneficial to improve the brain health and also helps to improve the oxygenated blood flow and other essential nutrition to the brain that helps to prevent the risk of nervous system disorders, such as Alzheimer's disease.

Read Also :- Alzheimer’s Disease- Symptoms, Causes And Prevention

Best Diet Tips of Eating Turnips

When buying turnips, choose those that are small and heavy for their size.

Harvesting turnips while they are young and small will leave them with a sweet, mild flavor. As they continue to grow or age, the flavor becomes spicier, and the texture will become rough and woody.

Look for turnips with green tops that are brightly colored and fresh. People can use the greens for cooking or in salads.

Always store turnips in a cool, dim area, and wash, trim, and peel them before use.

Cancer
Digestive and Intestinal
Immunity (Boost)
Low Blood Pressure
Diet/weight Loss
Asthma
Bone Density

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