Turnips are a well-liked cruciferous root vegetable with white bulbs that grow in a range of colours, including purple, red, and green. Turnip roots and leaves are edible, and because of their many health advantages, dietitians love them.
All throughout western Asia and Europe, one can find wild varieties of turnips and their relatives, mustards and radishes. Though these are not the same turnips grown for their roots, similar oilseed subspecies of Brassica rapa, such as oleifera, may have been domesticated multiple times from the Mediterranean to India as early as 2000 BC. Additionally, linguistic examinations of plant names are the only way to estimate the dates of domestication.
It's possible that turnips were first grown for food in northern Europe. In the Hellenistic and Roman eras, turnips were a staple diet. Eventually, the turnip moved eastward to China and, by 700 AD, had reached Japan.
There are many ways to prepare turnips, and your body will appreciate the rich nutrition they provide whether you roast, purée, or use them in a soup. Discover all the health advantages of turnips based on scientific research and easy recipes to incorporate into your diet this season.
8 Health Advantages Of Turnips
1. Excellent Source Of Vitamin C
Turnips might be the unsung hero of immune health; forget about oranges. The vitamin C content of the root vegetable is high, and this helps the immune system by attracting white blood cells to infection sites where they eliminate pathogenic (or disease-causing) intruders. Vitamin C's potential to prevent colds has long been researched. One cup of raw turnips can supply a whopping thirty percent of your daily requirement for vitamin C.
2. Beneficial To Your Gut
Turnips are a plant-based complete food that includes dietary fibre. Non-digestible carbohydrates called fibre have vital roles in the body, such as assisting with weight management, encouraging regular bowel movements, and preserving appropriate blood sugar and cholesterol levels. It makes sense for most people to increase their intake of fibre. In the United States, only 4% of men and 12% of women get enough dietary fibre each day. Six Turnips are a sneaky way to sneak in an extra few grammes of fibre on your plate.
3. Packed With Antioxidants
Nutrients known as antioxidants assist the body in scavenging chemicals known as free radicals. Over time, free radicals can harm cells and raise your chance of acquiring chronic illnesses. Consuming a diet rich in foods high in antioxidants, such as fruits, vegetables, nuts, seeds, and whole grains, has been repeatedly linked to a decreased risk of cancer, cardiovascular disease, and death from all causes. Turnips are a rich source of flavonoids, such as quercetin, a molecule with anti-inflammatory and anti-histamine qualities, and anthocyanins, which give some varieties of turnips their vivid purple skin.
4. Potential Anti-Cancer Properties
Turnips, like broccoli, cauliflower, rocket, cabbage and Brussels sprouts, belong to the Brassicaceae family of vegetables. Cruciferous vegetables are a good source of glucosinolates, vitamin K, and dietary fibre. Sulfur-containing substances called glucosinolates have been demonstrated in animal experiments to lessen DNA damage and inhibit the growth of cancer cells. Eating vegetables high in glucosinolate appears to trigger proteins in humans that help the body break down hormones like oestrogen.
5. Encourages Normal Blood Pressure Levels
Rich in natural nitrates, veggies are not regarded to carry the same risk as processed proteins like bacon and lunch meats, which are suspected of forming cancer-causing chemicals called nitrosamines in the body. This could be because processed meats are generally deficient in essential vitamins and minerals, whereas vegetables have other advantageous substances that can stop the body from forming nitrosamines. Furthermore, the nitrates in vegetables like turnips encourage the body to produce nitric oxide.
6. Nutritional Powerhouse
Cooked turnips are the best. The U.S. Department of Agriculture states that one cup of cubed turnips has the following ingredients: The following nutritional values are included in the calorie count: 36.4, protein: 1.17 g, carbohydrates: 8.36 g, fibre: 2.34 g, vitamin C: 27.3 mg, or 30% of the daily value (DV), and potassium: 248 mg, or 5% of the DV. The leafy tops of turnip vegetables are also a great source of vitamins. About 35% of your daily requirements for vitamins C and A can be found in just one cup of raw turnip greens.
7. Turnips' Cardiopulmonary Benefits
Turnips have been shown in traditional Tibetan medicine to have anti-fatigue, detoxifying, and toning properties. Promoting hypoxia tolerance, or the capacity to perform under low oxygen conditions, is one way these advantages could materialise. It is because when oxygen is used more efficiently, the heart is stable, and the likelihood of "running out of breath" is reduced.
8. Aids With Diabetes
For many type 2 diabetes patients, the first treatment line is metformin, which stabilises blood sugar by acting on many pathways. Turnip leaves have substances that seem to have a similar effect. Thus, scientists were curious if combining the two would improve or impair each other's abilities. In diabetic rats, turnip leaf extract and metformin each reduced fasting blood glucose levels.
Root veggies include turnips as an essential yet lowkey veggie. They are members of the Brassicaceae family, which includes green vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts. Although the roots are typically eaten, the sprouts and leaves are equally palatable and beneficial. Turnips are exceptionally nutrient-dense and health-promoting, just like other vegetables. Make an effort to feature them frequently in your diet.