Turnip is a cruciferous vegetable with many rich properties. The regular servings of turnip helps to prevent several health problems. It restricts the occurrence of heart attack and various heart diseases. It regulates cholesterol levels in the blood and controls blood pressure, more over it is good for proper eye vision and skin health.
Add on turnip to your diet to get enormous health benefits, toss the turnip cubes in your salad, mix it with your juice or flavor your soup to hitch-hike some health disorders like rheumatoid arthritis, cataracts and bone disease-osteroporosis, infact it helps for the maintenance of the bone health.
For the fast reduction of the weight and to stay in fitness, turnip helps you in a natural way. This low calorie veggie makes your tummy feel full and balances the metabolism rate.
The rutabaga, a close cousin of the turnip, is a member of the cruciferous vegetable family. These mildly sweet root vegetables are larger, rounder and denser than turnips, and they sport a yellow peel with purple marking. Whether you cook rutabagas and serve them like mashed potatoes or eat them raw in a salad or as an appetizer with dip, adding rutabagas to your meal gives it a powerful nutritional boost.
Health Benefits of Turnips\Rutabaga
Like most other vegetables, turnips are low in calories and hence, quite nutritious. They are used for farm animals as well as for human consumption and offer a variety of health benefits.
Cancer Prevention:
These cruciferous vegetables contain high levels of antioxidants and phytochemicals, which reduce the risk of cancer. Presence of glucosinolates prevents as well as reduces the effect of cancer. These are natural plant chemicals that break into two compounds while digesting i.e. indoles and isothiocyanates. They help the liver process toxins, fight the effects of carcinogens and can inhibit the growth of tumor cells. Inclusion of this vegetable in your daily diet can reduce the risk of breast cancer as well as colon and rectal tumors.
Cardiovascular Health:
Turnips possess great anti-inflammatory properties due to the presence of large amount of vitamin K. These help in preventing heart attacks, heart strokes and other heart ailments. Turnip greens aid in digestion by absorbing more amount of bile which uses up the cholesterol present in the body. This results in the reduction of cholesterol. Turnips are also excellent sources of folate, which further helps to boost up the cardiovascular system.
Bone Health:
Turnips are an important source of calcium and potassium which are vital for healthy bone growth and maintenance. Regular consumption of turnip inhibits joint damage, risk of osteoporosis and the incidence of Rheumatoid Arthritis. It is also an excellent source of calcium, a mineral that supports the body’s production of connective tissues.
Lung Health:
The carcinogens present in cigarette smoke cause vitamin A deficiency, resulting in lung inflammation, emphysema and other lung problems. The vitamin A contained in turnip greens helps in maintaining healthy lungs by counteracting this defect.
Aids in Digestion:
The high fiber content in turnip greens supports the body’s digestive system. Research has proved that glucosinolates may also help the stomach process bacteria like Helicobacter pylori.
Prevents Atherosclerosis:
Too many free radicals in the body cause oxidation of bad cholesterol and clumping of platelets in our body, thus leading to atherosclerosis, a condition that damages the blood vessels. Vitamins E, C and beta carotene in turnip roots and greens are excellent antioxidants that fight free radicals in the body. Thus, regular consumption of turnips prevents the development and progression of this condition.
Cancer Prevention
Rutabaga is really a cruciferous veggie. It includes phytochemicals which eliminate carcinogens through the body as well as assist the liver process harmful toxins. One particular compound, glucosinolate, may possibly prevent the development of cancerous tumors. Rutabaga can also be a excellent method of obtaining anti-oxidants, that really help avoid free radical injury to our cells and DNA.
High in Antioxidants
A single serving of rutabaga offers over 50% the DV of vitamin C. Vitamin C is really a effective anti-oxidant recognized to raise the defense mechanisms and stop sickness as well as illness. Like the majority of cruciferous veggies, rutabaga also includes carotenoids, which really help promote anti-oxidant activity.
Digestive Health
Rutabaga is an excellent method to obtain fiber which will help retain the human body’s digestive tract. In accordance with some investigation, the glucosinolates present in rutabaga may also be helpful in the stomach process bacteria just like Helicobacter pylori and give rise to the creation of bile.
High in Fiber
A single serving of rutabaga provides about 12% the DV of fiber. Fiber is important to colon health, digestion and maintaining a proper metabolic process.
High in Potassium
One serving of rutabaga provides about 6% the DV of potassium. Potassium assists encourage bone strength, helps with energy production as well as supports heart health and a proper metabolism.
Treatment of Common Ailments:
The curative power of turnips is beneficial in preventing several common illnesses such as lack of hunger and hemorrhoids. Regular consumption of turnip can even cure kidney stone if it is small enough.
Beneficial for Weight Loss:
Turnips are low in calories and hence, can form part of an effective weight loss program. Their high fiber content on the other hand regulates metabolism, controls body weight and supports a healthy and active colon.
Cures Asthma:
The anti-inflammatory properties of turnips can be attributed to their high content of vitamin C which is a powerful antioxidant. These properties are effective in curing asthma and curbing the symptoms of asthma. Studies have proved that giving turnips to asthmatic patients can lessen wheezing.
Prevents Body Odor:
Body odor is a common problem, particularly in the summer months. Turnip juice is quite beneficial in getting rid of body odor. Drinking turnip juice is generally good for health and also helps to avoid body odor.
Strengthens the Immune System:
Turnip root plays an important role in the proper functioning of the body’s immune system. The beta-carotene content in turnips helps the body in producing healthy membranes.
Eye Health:
Turnip greens are a rich source of lutein, a carotenoid that promotes eye health and prevents ocular diseases such as macular degeneration and cataracts.
Benefits of Antioxidants:
Turnips are rich in antioxidants including vitamin C, vitamin A, vitamin E, manganese and beta-carotene. The roots are particularly rich in vitamin C whereas the leaf-greens are full of all these antioxidants. They also contain complex phytonutrients which stimulate antioxidant activity, thus increasing their ability to combat free radicals and preventing DNA damage to cells.
Benefits of antioxidants for skin
Skin Benefits of Turnips:
Turnips are rich in vitamin A, vitamin C and beta-carotene as well as minerals like copper which are vital for maintaining skin health. Thus, this vegetable offers the following benefits for your skin.
Brightens Your Skin:
Frequent intake of turnips keeps your skin bright and smooth. The high content of vitamins A and C helps in maintaining healthy and radiant skin.
Treatment of Torn Feet:
External use of turnip helps in the treatment of torn feet. For this purpose, you can take about 12 turnips along with their leaves and boil them in water. Before going to bed, soak your feet in this boiled water along with turnips for 10 minutes and also rub some turnips on the torn skin of your feet. Doing this regularly for 3 days will make your feet soft and repair your skin. Turnip leaves will help to eliminate wrinkles on the feet.
Anti-ageing Benefits:
As stated earlier, turnips are an excellent source of antioxidant vitamin C. This vitamin fights and eliminates free radicals which are responsible for causing skin ageing. Thus, it helps to keep signs of ageing like spots, wrinkles and fine lines at bay.
Hair Benefits of Turnips:
Being loaded with vitamins, antioxidants and minerals, turnips are good for your hair as well. Turnips can be beneficial for your hair in the following manner.
Promotes Healthy Hair:
Regular consumption of turnips improves the health and color of your hair. They are a good source of copper which is involved in melanin formation. Melanin is a pigment that provides color to your hair. They are also rich in antioxidants like vitamins C and E, beta-carotene, lutein and zeaxanthin which help maintain healthy hair.
High in Zinc
Rutabagas provide a resource of zinc, an important mineral which forms a main element of a variety of enzymes. The mineral tends to make up zinc finger motifs, specific domains throughout numerous proteins which help strengthen each protein’s overall structure and help support its activity. A protein that contains zinc lead to your defense mechanisms function as well as metabolism, plus they will protect you from physical stress. Every 1-cup serving of rutabaga offers 0.48 milligram of zinc, 6 % of the RDI for ladies or 4 % for guys, in accordance with the Linus Pauling Institute.
Rutabaga is abundant with vitamins C which help to reduce wheezing in asthma patients. Insufficient vitamin C within the body leads to scurvy that triggers easy discoloration. The chance of easy bruising is additionally decreased by consuming rutabaga on a regular basis.
Frequent usage of rutabaga works well for dealing with the difficulties of bowel problems however it may cause unwanted gas.
Lower the risk of heart stroke
Rutabaga is excellent method of obtaining potassium that assists to reduce the chance of heart stroke. Potassium is additionally useful in controlling the blood pressure level as well as water level of the entire body.
Heart health
Turnip is a heart friendly vegetable. Turnip with its anti-inflammatory properties restricts heart diseases. It also fuels our cardiovascular system with the presence of rich amounts of folate and vitamin B.
Prevents cancer
Turnips are loaded with high scales of antioxidants and phytonutrients which helps in the prevention of various types of cancers including colon cancer and breast cancer. Some specific compounds such as plant compound and glucosinolate inhibits the growth of tumors like rectal tumors.
Cures asthma
Apart from the asthma medication, the regular intake of the turnips are highly recommended to cure asthma. Turnips gradually gives you relief from the asthma through its antioxidants and anti-inflammatory properties.They are effective when they are consumed in a regular manner.
Boosts the immune system
Eat turnips to boost your immune system. It consists of potassium that helps to assist the proper functioning of the muscles and nerves. The betacarotene compounds of turnip helps for the production of the healthy membranes.
Controls blood pressure
If you are looking for a magical natural way to control the blood pressure turnip is your exact choice. It consists of magnesium and vitamin B which are known for controlling blood pressure. In addition, magnesium works good for the healthy bones and heart.
Good for your skin
Some of the studies have proved the best skin care results with the consumption of turnip. Daily intake of turnip juice keep away the regular skin issues such as patchy and dry skin. If you wish to increase its taste carrot can be your best choice to merge with.
Other benefits:
Rutabaga additionally helps prevent spot baldness (alopecia).
It relieves the premenstrual syndrome (pms).
The chance of type 2 diabetes is reduced by consuming it.
It safeguards from heart diseases as well as brittle bones.
Rutabaga repairs as well as safeguards DNA.
Rutabaga raises endurance, milk manufacturing as well as digestion.
Frequencies of migraines may also be decreased by rutabaga.
Regular usage of rutabaga helps prevent stroke as well as epileptic seizures.
Due to the high-content of fibre, rutabaga manage blood levels of cholesterol.
More about Rutabaga
The rutabaga is extremely like the turnip with the exception that it usually has got yellow-colored flesh along with a much more thick tap root with increased side shoots. They’re usually collected in a bigger bulb size. In contrast to the turnip, the rutabaga has smooth, wax-like leaves.
Nutritional Value of Turnips:
Turnips have a rich nutritional value comprising of vitamins K, A, C,  E, B1, B3, B5, B6, B2 and folate  as well as minerals like manganese, fiber, potassium, magnesium, iron, calcium and copper. It is also a good source of phosphorus, omega-3 fatty acids and protein.
Turnips root (Brassica rapa (Rapifera Group) ),Fresh, raw, Nutrition Value per 100 g
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-α 0 µg
  • Lutein-zeaxanthin 0 µg
  • Calories: In spite of their rich taste, turnips are low in calories. One cup of raw turnip provides just 36 calories which can fulfill 2.5% of your daily caloric intake if you follow a 1500 calorie diet or 1.8 % of the daily caloric intake in case of a 2000 calorie diet. A cup of cooked calories provides only 30 calories and 4 grams of sugar.
  • Fiber: Fiber can help you feel full and hence is beneficial in restricting your caloric intake. A cup of turnips provides about 5 grams of fiber. Boiled turnip provides about 4 grams of dietary fiber which is 16% of the daily requirement. The recommended daily requirement of fiber is 25 grams and 38 grams for men and women respectively.
  • Carbohydrates, Proteins and Fat: Turnips contain abundant amounts of carbohydrates. One cup serving of raw turnips provides around 8.5 grams of carbohydrates. This comprises of approximately 5 grams of sugar and 1.2 grams of starch. Sugar and starch provide your body with the energy needed for day to day functioning. Turnips have a low protein and fat content with one cup of turnip providing approximately 1 gram of protein and 0.1 gram of fat.
  • Vitamins: Turnips are rich in several vitamins. A cup of mashed turnip provides about 27 mg of vitamin C. This vitamin is an antioxidant which facilitates tissue repair and immunity. The recommended daily requirement of this vitamin for adults is between 75 and 90 mg for women and men respectively. Turnips are also rich in B vitamins such as riboflavin, thiamin, niacin, folate and pantothenic acid. One cup of turnip provides about 0.2 mg of vitamin B6. The recommended daily allowance of this vitamin is 1.3 mg. B vitamins are important as they facilitate fat, carbohydrate and protein metabolism, nervous system function and healthy skin, hair, eyes and liver. Turnip greens are comparatively higher in vitamins, offering more than a day’s worth of vitamin A and K. They are also a good source of vitamin C and A. One cup of turnip greens contains 33 mg of vitamin C and 6373 International Units (IU) of vitamin A which fulfills about 64% of the daily requirement. It also provides 318 IUs of vitamin K which is about 3 times the daily requirement for adults.
  • Turnips/100 g Turnip greens/100 g  
  • Calories 28 32
  • Vitamin C 21 mg 60 mg
  • Vitamin A 0 mg 11587 IU
  • Vitamin K 0.1µg 251µg
  • Calcium 30 mg 190 mg
  • Iron 0.3 mg 1.10 mg
  • Manganese 0.134 mg 0.466 mg
  • Carotene-ß 0 µg 6952 µg
Minerals: Turnips also contain a variety of minerals. One cup of mashed turnip provides about 76 mg of calcium which is equivalent to 8% of the recommended daily value. It also provides 407 mg of potassium which is vital for maintaining healthy blood pressure and fluid balance. The recommended daily allowance of potassium is 4700 mg. Turnips also contain small amounts of iron, magnesium, phosphorus, sodium, zinc, manganese and selenium.
Hence, turnips can be a healthy and tasty addition to your diet. Being low in calories, they can also be used as a substitute for potatoes in many dishes.
So start finding ways to get turnips onto your plate, and avail its nutritional benefits. In order to promote longevity and quality of life, include the right types of foods into your diet. Stay healthy, stay happy!
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