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09
Dec
Dec
HEALTHY
Turnips: Nutrition, Calories, and Benefits
Turnips ( Brassica rapa ) are a root vegetable and member of the cruciferous class, along with other vegetables like bok choy, Brussels sprouts, and kale. They ’ re one of the universe ’ s most crucial vegetable crops, as they ’ re used to feed both humans and cattle ( 1 ). The most common types of turnip are purple, red, or greenish on the outside and have a white-fleshed bulb — besides called the storage settle or organ — which grows above the reason and has a placid skin without scars or side roots ( 2 ).
Both their roots and leaves, besides known as turnip greens, are condom to eat, and like most cruciferous vegetables, they ’ re praised for their health-promoting effects. This article reviews turnips, including their nutritional contentedness and health benefits .
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Turnip nutrition
Turnips have an excellent nutritional profile. Like other cruciferous vegetables, they ’ re low in calories but pack enough of vitamins and minerals. A 1-cup ( 130-gram ) serve of cub bare-assed turnips contains ( 3 ) :
- Calories: 36
- Carbs: 8 grams
- Fiber: 2 grams
- Protein: 1 gram
- Vitamin C: 30% of the Daily Value (DV)
- Folate: 5% of the DV
- Phosphorus: 3% of the DV
- Calcium: 3% of the DV
however, the leaves contain even higher alimentary quantities, with 1 cup ( 55 grams ) of chopped turnip greens providing ( 4 ) :
- Calories: 18
- Carbs: 4 grams
- Fiber: 2 grams
- Vitamin K: 115% of the DV
- Vitamin C: 37% of the DV
- Provitamin A: 35% of the DV
- Folate: 27% of the DV
- Calcium: 8% of the DV
Both the roots and leaves are bang-up sources of vitamin C, which protects your consistency from loose radical damage when levels of these molecules become excessively high in the soundbox. This alimentary besides improves iron absorption and helps regulate blood cholesterol, among many other health benefits ( 5 ). furthermore, turnip greens are full-bodied in the fat-soluble vitamins K and A, the type that your body absorb better when consumed with fats. Vitamin K plays an substantive character as a curdling agent, meaning that it helps prevent excessive shed blood. Plus, vitamin A is vital for eye, hide, and lung health ( 6, 7, 8, 9, 10 ). additionally, the leaves contain high amounts of vitamin bc, which aids the production of bolshevik blood cells and helps prevent developmental irregularities in fetuses ( 11, 12 ) .
Summary Both turnips and turnip greens provide over 30 % of the DV for vitamin C. Additionally, the greens are a capital source of vitamin bc, vitamin K, and provitamin A.
How to add turnips to your diet
Turnips can be eaten both cooked or raw, and turnip greens make a great addition to salads. here are some ways to incorporate turnips into your diet :
- Add some boiled turnips to your mashed potato recipe.
- Thinly slice and bake them to prepare crunchy turnip chips.
- Mix cubed turnips with potatoes and carrots when grilling or roasting vegetables.
- Add some grated turnips to coleslaw for a more flavorful version.
- Sauté turnips and turnip greens for a healthy side of veggies.
Turnips are identical easy to cook with, and adding them to some of your favored dishes will surely enhance their nutritional value .
Summary Turnip and turnip greens can be consumed in a diverseness of ways, and they pair nicely with multiple daily recipes .
The bottom line
Turnips are a cruciferous vegetable with multiple health benefits.
They boast an impressive nutritional profile, and their bioactive compounds, such as glucosinolates, may support blood boodle control, protect against harmful bacteria, and provide anticancer and anti-inflammatory effects. Both the roots and greens can be eaten and are quite alimentary, making them a great summation to a goodly diet .