Turnips | Health Properties , Nutrition Information
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About Turnips

Scientifically known as Brassica rapa rapa; turnips are a root vegetable that is popularly consumed and is a very prominent part of European and Mediterranean cuisine. It is been consumed by the Europeans since time immemorial. It is often confused with other root vegetables like potatoes but it does not belong to their family; instead it belongs to the cruciferous family of cabbage, broccoli, kale and kohlrabi. Turnips are white bulbs that grow in temperate regions. Turnip was believed to be domesticated in India even before 15th century. Turnips grow well in cold temperature when compared to hot temperatures as the hot humid climate makes the root bad tasting and rocky in texture. Turnips after harvest should adopt similar method of storage as that of potatoes; keep them in dry place with dim light for longer storing period.

Turnip Nutrition Value

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  • Turnips provide an excellent source of vitamin C.
  • Contains fiber, folic acid, manganese, pantothenic acid, and copper.
  • Very good source of thiamine, potassium, niacin, and magnesium.
  • Contains vitamin B6 and E, folic acid, and riboflavin.

Turnip Benefits

  • It Promotes Good Hair and Skin and also purifies blood.
  • Aids in smooth functioning of cardiovascular muscles.

Interesting Facts

Turnips were originally fed to cattle! It is a popular eating vegetable for humans now since the nutritional value of turnips has been recognized!

Turnips Nutrients

Turnips provides a rich source of calcium and potassium.

 

Principle Nutrient Value Percentage of RDA
Energy 28 Kcal 1.5%
Carbohydrates 6.43 g 5%
Protein 0.90 g 1.5%
Total Fat 0.10 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 1.8 g 5%
Vitamins
Folates 15 µg 4%
Niacin 0.400 mg 2.5%
Pantothenic acid 0.200 mg 4%
Pyridoxine 0.090 mg 7%
Riboflavin 0.030 mg 2.5%
Thiamin 0.040 mg 4%
Vitamin A 0 IU 0%
Vitamin C 21 mg 35%
Vitamin E 0.03 mg <1%
Vitamin K 0.1 µg <1%
Electrolytes
Sodium 39 mg 2.5%
Potassium 233 mg 5%
Minerals
Calcium 30 mg 3%
Copper 0.085 mg 9%
Iron 0.30 mg 4%
Magnesium 11 mg 2.5%
Manganese 0.134 mg 6%
Zinc 0.27 mg 2%
Phyto-nutrients
Carotene-ß 0 µg
Carotene-a 0 µg
Lutein-zeaxanthin 0 µg
Turnips

Turnips

Marked as one of the rare vegetable that is highly nutritious and on the other hand is filling to stomach as it satisfies hunger and keeps you full for a longer period. One cup of raw turnips of about 122 grams contains 34 calories which is quite low for diet enthusiast. Being a good source of dietary fibre turnips helps is healing digestive disorders and has diuretic quality that leads to smooth bowel movements. It is a rich source of vitamin C; each turnip consists of 53% of vitamin C recommended for daily intake. This vitamin promotes good hair and skin and also purifies blood and aids in smooth functioning of cardiovascular muscles. Turnips like other plants of its genre, is a cruciferous plant that is rich in anti cancer properties. Since 1980’s it has been over the time proven continuously by all medical experiments that turnips help in treating and preventing cancer. It prevents the body from various types of cancer such as breast cancer, colon cancer and prostate cancer. The phosphorus content present in turnips helps in instigating compounds that manage blood pressure levels. The anti oxidant properties present in turnips makes it an ailment for asthma and lung related problems. Apart from these vital nutrients turnip takes on board many other nutrients as well as minerals.

How To Enjoy Turnips

Turnips are rich in nutrition and one need to incorporate it in their diet for a healthy body and fit body. Young turnips do not taste as strong and spicy as the matured ones; they taste similar to that of potatoes. Since they taste like potatoes they can be prepared like potatoes and also be used in dishes instead of potatoes. Boiled turnips can be used as a replacement of mash potatoes, mash turnips similar to that of potatoes and serve alongside sizzlers or grilled vegetables.

Turnip stews and soups can be enjoyed during cold winters. Turnips can be used as an ornamental vegetable in salads or even as carved vegetable as a garnish. Turnips can bring an interesting twist to the regular coleslaw and make it a nice spread for a sandwich.

Turnip

Turnip

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