Table of Contents
The people of Central Europe had already known about the many turnip health benefits for centuries. Although this vegetable is neglected today from a culinary and nutritional point of view, these roots have served dietary needs for centuries, both for livestock and humans. Turnips were eaten almost daily in Germany during the Middle Ages and into the modern ages. During the cold central European winters, turnips and fermented cabbage (sauerkraut) were the only vegetables available.
Although apparently of little nutritional value, this vegetable of the Crucifer family contributed to the survival of the robust Germanic people for hundreds of years and even millennia. Despite its enormous popularity in Europe, the potato from America overtook the turnip when it swept over the Old World. Since the French Revolution, more potatoes and fewer turnips were cultivated in Europe, so the latter has been almost forgotten.
However, the roots, particularly the leaves or turnip greens, are returning to the stage today as their composition and therapeutic properties become better known.
Turnip Nutritional Facts
The turnip contains considerably more water than the potato. This reduces its energy-producing potential: carbohydrates, proteins, and fats. It has small amounts of B complex vitamins (B1, B2, B6, niacin, and folates). It also contains a good supply of vitamin C (one hundred grams of turnip supplies 21 mg of this vitamin, more than one-third of the daily requirement for an adult male). Turnips lack provitamin A (beta-carotene), vitamins E, and B12.
The turnip’s most abundant mineral is potassium, followed by sodium. It also contains modest quantities of calcium, phosphorous, iron, and trace elements. Also, It is pretty high in fiber. Taken as a whole, the turnip provides little energy, virtually no fat, and considerable fiber. Because of its non-nutritive compounds, similar to those in cabbages but poorly understood, the turnip is alkalizing, blood purifying, and diuretic.
Turnip Health Benefits
Gout – Turnip health benefits facilitates urinary elimination of the uric acid, generally produced as the body metabolizes proteins. Excessing this substance creates a toxic state in the body (gout) where uric acid crystals are deposited, particularly in the joints, causing inflammation and rheumatic pain. Eating turnips “cleanse” the blood of uric acid and other metabolic residues. Thus, they relieve those with gout or others suffering from rheumatic pain caused by uric acid.
Obesity – Turnips provide a considerable sensation of satisfaction with few calories. One of the many turnip health benefits is that they are a nutritional component effective in weight loss diets, easily digested, and lacking fat.
Turnip Greens
This is the most calcium-rich of the leafy green vegetables and much more nutritious than the turnip itself. Generally, the tops of turnip greens have been discarded or fed to animals. Today, turnip greens are much healthier than the turnip itself. Many are learning to enjoy this leafy green’s pleasant flavor and vitamin and mineral richness.
Turnips greens may be eaten raw in a salad (while fresh) or cooked in the same manner as spinach. These greens provide almost twice the proteins and fiber as the root, although they have fewer carbohydrates. However, their most outstanding nutritional feature is their concentration of vitamins and minerals, several times that of the root.
Turnip greens contain considerably more calcium than milk. Turnips are this mineral’s richest leafy green vegetable, followed by chard and spinach. Although turnip greens also contain oxalic acid, which interferes with calcium absorption, they are an excellent plant-based source of calcium. They are highly recommended for those needing to increase their intake of this mineral.
Turnip Scientific Facts
- Scientific name: Brassica rapa L.
- French: Navet, chou-rave.
- Spanish: Nabo, colinabo.
- German: Herbstrübe.
- Description: The roots and leaves of the turnip plant of the botanical family Cruciferae. Because it is a tuberous root and not a tuber, the turnip does not have sprouts or eyes, as does the potato. Turnips may be round, cylindrical, or conical. Their exterior color is white or reddish; internally, they are always white or yellowish.
- Environment: Turnips are grown primarily in Germany, the Mediterranean coast of southern Europe, and to a lesser extent, in the south of the United States. They adapt well to cold climates.
Turnips and the Thyroid
Like other Crucifers, the turnip contains substances that can interfere with thyroid function. Regular turnip consumption poses no risk to persons with normal thyroid function. However, they should be avoided in hypothyroidism (diminished thyroid function).
How to use and Prepare Turnip
- Root—This is cooked and eaten with rice and legumes. Rice with beans and turnips is a typical dish of the Valencian Levant in eastern Spain.
- Fresh leaves (greens) – May be eaten raw in a salad or cooked like spinach.
Frequently Asked Questions
I’ve heard about glucosinolates, but what exactly are they, and how do they contribute to turnip health benefits?
Glucosinolates are sulfur-containing compounds observed in cruciferous vegetables like turnips. They’re not just flavor enhancers; research suggests they’re also key players in cancer prevention. Studies have shown that higher intakes of glucosinolates are linked to a reduced risk of various cancers, including lung, colon, and rectal (Healthline). These compounds act as antioxidants, defend our cells from damage, and help detoxify harmful substances.
Can turnip health benefits aid in weight management? How so?
Absolutely! One cup of raw turnip contains a mere 36 calories and is packed with fiber. This combination is a weight-loss dream team. Fiber makes you feel fuller longer, reducing overall calorie intake. Moreover, turnips’ low energy density means you can eat a larger volume for fewer calories, keeping you satisfied without overindulging.
I’m interested in gut health. How do turnips contribute to a healthy microbiome?
Turnips are a decent source of prebiotic fiber, particularly inulin. Inulin acts as food for beneficial gut bacteria, promoting their growth and activity. A thriving gut microbiome is linked to better digestion, improved immunity, and enhanced mental health. Additionally, turnip greens contain a unique type of fiber called arabinogalactan, which has shown promise in boosting the immune system and fighting infections (Medical News Today).
Are there any specific turnip health benefits for people with diabetes?
Yes, indeed! Turnips have a low glycemic index (GI), meaning they won’t trigger spikes in blood sugar levels. Their fiber content further slows down the absorption of sugar, making them an excellent choice for people with diabetes. Some studies even suggest that compounds in turnips may enhance insulin sensitivity, which is crucial for blood sugar control (WebMD).
I’m concerned about eye health. Can turnips offer any protection?
You’ll be happy to know that turnips contain lutein and zeaxanthin, two antioxidants crucial for eye health. These compounds accumulate in the retina, protecting it from harmful blue light and easing the risk of age-related macular degeneration (AMD) and cataracts. One study found that individuals with higher dietary intake of lutein and zeaxanthin had a 26% reduced risk of developing cataracts (WebMD).
I’ve read that turnips are good for bones. Which nutrients are responsible for this turnip health benefit?
Turnips are a surprising source of calcium, essential for bone strength. One cup of cooked turnips provides about 6% of the recommended daily calcium intake. Additionally, turnips contain vitamin K, another key player in bone health. Vitamin K activates proteins that help deposit calcium into bones, reducing the risk of osteoporosis.
Are there any possible risks or side effects associated with eating turnips?
While turnip health benefits are generally safe for most people, excessive consumption may cause gas or bloating due to their high fiber content. Individuals with thyroid issues should be cautious, as cruciferous vegetables like turnips may interfere with iodine absorption in high amounts. However, enjoying turnips in moderation as part of a balanced diet shouldn’t pose any problems.
What are some innovative ways to incorporate turnips into my meals beyond the usual mashed or roasted preparations?
Don’t limit yourself! Turnips are incredibly versatile. Try grating them raw into salads for a crunchy twist, or spiralize them into “noodles” for a low-carb pasta alternative. Combine diced turnips with soups and stews for extra flavor and nutrition. And don’t forget the greens – they’re packed with vitamins and minerals. They can be sautéed, added to smoothies, or used instead of kale in your favorite recipes.
Are any specific varieties offering more significant turnip health benefits than others?
While all turnips offer similar nutritional profiles, some varieties may have slightly different levels of certain nutrients. For example, purple-top turnips are known for their higher levels of antioxidants. In contrast, white turnips are often milder in flavor. Experimenting with different varieties can add diversity and excitement to your culinary adventures while reaping the various turnip health benefits.
Where can I find reliable information and further research on turnip health benefits?
Reputable sources like Healthline, WebMD, and Medical News Today provide comprehensive information on turnip health benefits, including references to scientific studies. You can also consult your doctor or a registered dietitian for personalized advice on incorporating turnips into your diet.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 320, 321. Print. [turnip health benefits]
- Turnip Greens and Arabinogalactan: https://www.medicalnewstoday.com/articles/285961
- Turnips and Diabetes: https://www.webmd.com/diet/benefits-turnips
- Lutein, Zeaxanthin, and Eye Health: https://www.webmd.com/eye-health/lutein-zeaxanthin-vision
Last update on 2024-07-22 / Affiliate links / Images from Amazon Product Advertising API