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.
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
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
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.
help reduce pressure and inflammation in the colon. One cup of cooked turnips
weighing 156 grams (g) provides 3 g of fiber.
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
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.
reducing blood pressure, inhibiting platelet aggregation, and preserving or
improving endothelial dysfunction.
long-term risks of a high-nitrate diet and its effect on cardiovascular health
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
1980s, consuming high amounts of cruciferous vegetables, such as turnips,
cauliflower and cabbage, has been associated with a lower risk of cancer.
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.
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.
sulforaphane could potentially be an integral part of cancer treatment in the
Read Also :- Cancer Prevention: TipsTo Cut Your Risk
4. Weight loss and Digestion
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.
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.
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
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.
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)
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
Diet Tips of Eating Turnips
turnips, choose those that are small and heavy for their size.
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.
turnips with green tops that are brightly colored and fresh. People can use the
greens for cooking or in salads.
turnips in a cool, dim area, and wash, trim, and peel them before use.