Benefits of turnips
. Turnips are starchy vegetables belonging to theBrassicaceaefamily which also includes cabbage, kale, brussels sprouts etc. Though we usually refer to the bulbous roots as turnips, their sprouts and leaves are also edible and highly nutritious, and are used in European, Asian and Eastern American cuisines. Their bulbous roots are often diced or chopped and pickled whereas its greens are used in stews and soups. Baby turnips are quite delicious, tender and sweet and thus, can be added to salads and eaten raw. As a turnip matures, its flavor becomes more pronounced and its texture firm and woody. The inner flesh of this vegetable is white in color with tinges of purple to pink to red whereas the skin color of the root bulb depends on the amount of sunlight it receives and is usually white. These vegetables are generally conical in shape but sometimes they can also be round shaped. Their maximum weight can reach up to 1 kg. Their leaves taste somewhat like mustard whereas the roots have a mild pungent flavor with a hint of bitter sweetness. The peak season for turnips is fall or winter months.
. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. Turnip greens are the leaves of the turnip plant, better known for its tasty root. Turnip, which scientifically known as Brassica rapa, belongs to the Cruciferae family, a cousin to other healthprotective giants including kale, collards, cabbage, and broccoli. Turnip leaves are smaller and more tender than their cousin, collards. Their slightly bitter flavor is delicious. Turnip greens are an important vegetable in traditional Southern American cooking.
. Turnips are an ancient vegetable that is thought to have been cultivated almost 4,000 years ago in the Near East. Both the Greeks and Romans thought highly of the turnip and developed several new varieties. Its widespread popularity in Europe has continued, although since the advent of the potato, it is less widely cultivated than it once was. Turnips were introduced into North America by the early European settlers and colonists. They grew well in the South and became a popular food in the local cuisine of this region. Turnip greens, which became an integral part of Southern AfricanAmerican cuisine, are thought to have been adopted into this food culture because of the role they played during the days of slavery. Supposedly, the slave owners would reserve the turnip roots for themselves, leaving the leaves for the slaves.
The leafy green vegetables
. The leafy green vegetables that come from the tops of turnip bulbs are known as turnip greens. These can be added to salads or sauted and served as a side dish. Though the root is most widely used, its top fresh greens are much more nutritious, being several times richer in vitamins, minerals and antioxidants. All in all, turnips can be a perfect replacement for potatoes as it contains only 1/3rdcalories in comparison to those in potatoes. Rutabagas are a cross between turnips and cabbage which are larger, more round, have yellow color flesh and are sweeter than turnips.
. 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.
. Turnips possess great antiinflammatory 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.
. 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 bodys production of connective tissues.
. 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 bodys digestive system. Research has proved that glucosinolates may also help the stomach process bacteria likeHelicobacter pylori. Turnips are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is one of the coolseason vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brusselssprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.
. 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.
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. Small young turnips or baby turnips are called when the roots harvested early in the growing stage. They are delicate, sweeter and eaten raw in salads. However, as they advance in age and maturity, their flavor becomes more pronounced and texture firm and woody.
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. Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of antioxidants, minerals, vitamins and dietary fiber.
. The antiinflammatory 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. Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. VitaminC is a powerful watersoluble antioxidant required by the body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
Strengthens the Immune System
. Turnip root plays an important role in the proper functioning of the bodys immune system. The betacarotene content in turnips helps the body in producing healthy membranes. Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoid, xanthin, and lutein. In addition, the leafytops are an excellent source of vitamin K.
. Turnip greens are a rich source of lutein, a carotenoid that promotes eye health and prevents ocular diseases such as macular degeneration and cataracts. In addition, its top greens are also a very good source of Bcomplex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
Benefits of Antioxidants
. Turnips are rich in antioxidants including vitamin C, vitamin A, vitamin E, manganese and betacarotene. The roots are particularly rich in vitamin C whereas the leafgreens 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.
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. Turnips are available year around; however, fresh roots are abundant in October through March. At maturity, they are usually two to three inches in diameter and weigh between 60 to 250 g.
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.
. 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.
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, betacarotene, lutein and zeaxanthin which help maintain healthy hair.
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, omega3 fatty acids and protein.
. 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 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.
. 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 days 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 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.
. A 1cup serving of boiled, mashed turnips contains 51 calories and provides 76 milligrams of calcium, 21 milligrams of magnesium and 407 milligrams of potassium. The same serving size also provides 26 milligrams of vitamin C. A 1cup serving of raw turnip greens provides 104 milligrams of calcium, or 13 percent of your daily requirement, and 163 milligrams of potassium. Turnip greens are also a good source of vitamin C, with 33 milligrams per cup, vitamin A, with 6,373 International Units, or IUs, per cup about 64 percent of your daily requirement and vitamin K, with 318 IUs per cup about three times the daily adult requirement. While the turnip root is considered a starchy vegetable, it contains only a third of the calories in a potato.
Cancer Prevention 1
. Turnips contain a category of phytonutrients substances in plant foods that improve health but are not essential to life called indoles. Indoles in turnips may reduce your risk for lung and colorectal cancers, according to the Linus Pauling Institute. A tissue culture study published in the March 2012 issue of the International Journal of Oncology found that brassinin, a type of indole compound, killed human colon cancer cells. Researchers noted that their experiment was the first to determine the particular stage of cancer cell growth that the turnip compound affected.
Glucosinolate Antimicrobial and AntiInflammatory Benefits
. Turnip sprouts provide high levels of glucosinolates, sulfurcontaining compounds that may help protect against some forms of cancer and provide antifungal, antibacterial and antiparasitic benefits. A study published in the November 2012 issue of the Journal of Agricultural and Food Chemistry found that, among nine different cruciferous vegetables, turnip sprouts showed the second highest levels of glucosinolates, after white mustard sprouts. Researchers of a study published in the August 2012 issue of the journal BJU International found that glucosinolates provided some protection against benign prostatic hypertrophy, an inflammatory condition that can lead to prostate cancer.
. Turnips and all members of the cabbage family contain a compound that can interfere with the thyroid gland, causing low thyroid function, or hypothyroidism. Excessive consumption of glucosinolates in turnips results in production of a compound called goitrin, which inhibits thyroid hormone production. High levels of indole glucosinolates break down into compounds that compete with iodine for absorption. If you have a hypothyroid condition, talk with your doctor about including turnips in your diet.
Low in Calories
. Although a cup of cooked turnip is rich in essential nutrients, it contains only 30 calories and 4 grams of sugar, according to the Centers for Disease Control and Prevention. It also has no fat, sodium or cholesterol, making it a hearthealthy food. If you are on a calorierestricted diet, turnips are a better choice than most other root vegetables. The same serving size of beets or rutabaga contain 70 calories, while parsnips have 120, and both contain more sugar than the turnip.
. Turnips and other root vegetables are rich in vitamin C, an important antioxidant that can optimize your immune system and help your body absorb iron. Each cup of cooked turnip gives you 18 grams of vitamin C, about 30 percent of your recommended daily intake. The same serving size of the root of rutabaga, a close cousin of the turnip, provides you with 50 percent of the vitamin C you need each day. If you do not eat much fruit, adding root vegetables such as turnip to your diet can help you get an adequate amount of this nutrient.
. The turnip also provides you with small amounts of other nutrients your body needs, making it a valuable supplement to your diet. A cup of cooked turnip contains small amounts of calcium, magnesium, iron, folate, potassium, zinc, phosphorus, thiamin and riboflavin. It also gives you about 4 grams of dietary fiber, approximately 16 percent of the amount you need each day. Raw turnip is slightly higher in fiber, providing you with about 5 grams per serving.
. Ed Bender, a professor at the University of California at San Diego, lists turnip greens as a rich source of lutein, a carotenoid that helps prevent ocular diseases such as macular degeneration and cataracts. An adequate intake of lutein may also inhibit some forms of cancer and prevent the development of clogged arteries and osteoarthritis. Turnip greens also give you a high amount of vitamin A. Men and women need 625 and 500 milligrams, respectively, of vitamin A each day; a cup of raw turnip greens provides you more than twice that amount, according to the North Carolina State University Extension.
. Youll want to include turnip greens as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 23 times per week, and make the serving size at least 11/2 cups. Even better from a health standpoint, enjoy turnip greens and other vegetables from the cruciferous vegetable group 45 times per week, and increase your serving size to 2 cups.
. Unlike some of their fellow cruciferous vegetables, turnip greens have not been the direct focus of most healthoriented research studies. However, turnip greens have sometimes been included in a longer list of cruciferous vegetables that have been lumped together and studied to determine potential types of health benefits. Based upon several dozen studies involving cruciferous vegetables as a group (and including turnip greens on the list of vegetables studied), cancer prevention appears to be a standout area for turnip greens when summarizing health benefits.
. Researchers have looked at a variety of cardiovascular problemsincluding heart attack, ischemic heart disease, and atherosclerosisand found preliminary evidence of an ability on the part of cruciferous vegetables to lower our risk of these health problems. Yet regardless of the specific cardiovascular problem, it is one particular type of cardiovascular benefit that has most interested researchers, and that benefit is the antiinflammatory nature of turnip greens and their fellow cruciferous vegetables. Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. While glucoraphanin (a glucosinolate found in many cruciferous vegetables, and the precursor for sulforaphane, an isothiocyanate with important antiinflammatory properties) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important antiinflammatory benefits and are the subject of current research.
. The detox support provided by turnip greens includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfurcontaining nutrients to boost Phase 2 activities. Turnip greens also contain phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Two key glucosinolates that have been clearly identified in turnip greens in significant amounts are gluconasturtiian and glucotropaeolin. If we fail to give our bodys detox system adequate nutritional support, yet continue to expose ourselves to unwanted toxins through our lifestyle and our dietary choices, we can place our bodies at increased risk of toxinrelated damage that can eventually increase our cells risk of becoming cancerous. Thats one of the reasons its so important to bring turnip greens and other cruciferous vegetables into our diet on a regular basis.
. As an excellent source of vitamin C, vitamin E, betacarotene, and manganese, turnip greens provide highest level support for four conventional antioxidant nutrients. But the antioxidant support provided by turnip greens extends far beyond these conventional nutrients and into the realm of phytonutrients. Hydroxycinnamic acid, quercetin, myricetin, isorhamnetin, and kaempferol are among the key antioxidant phytonutrients provided by turnip greens. This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells. Chronic oxidative stressmeaning chronic presence over overly reactive oxygencontaining molecules and cumulative damage to our cells by these moleculesis a risk factor for development of most cancer types. By providing us with a diverse array of antioxidant nutrients, turnip greens help lower our cancer risk by helping us avoid chronic and unwanted oxidative stress.
. As an excellent source of vitamin K and a good source of omega3 fatty acids (in the form of alphalinolenic acid, or ALA), turnip greens provide us with two hallmark antiinflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the bodys most widelyused families of antiinflammatory messaging molecules. While glucobrassicin (a glucosinolate found in many cruciferous vegetables, and the precursor for the antiinflammatory molecule indole3carbinol) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important antiinflammatory benefits and are the subject of current research.
. The fiber content of turnip greensover 5 grams in every cupmakes this cruciferous vegetable a natural choice for digestive system support. And although not yet confirmed in largescale human research studies, we eventually expect to see some special digestive benefits coming from turnip greens in the area of glucosinolates, isothiocyanates, and stomach bacteria. While glucoraphanin (a glucosinolate found in many cruciferous vegetables, and the precursor for sulforaphane, an isothiocyanate with important properties involving regulation of a stomach bacteria called Helicobacter pylori) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide similar health benefits with respect to prevention of Helicobacter pylori overgrowth in our stomach or too much clinging by this bacterium to our stomach wall.
How to Select and Store
. Turnip greens are usually available with their roots attached. Look for greens that are unblemished, crisp, and deep green in color. If you have purchased turnip greens with roots attached, remove them from the root. Store root and greens in separate plastic bags, removing as much of the air from the bags as possible. Place in refrigerator where the greens should keep fresh for about 4 days.
Turnip Greens as a Goitrogenic Food
. Turnip Greens are are sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselvesturnip greens includedare not goitrogenic in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called goitrogenicsuch as the cruciferous vegetables (including turnip greens, broccoli, kale, and cauliflower) and soyfoodsdo not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods contain goitrogens, at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins. With respect to the health of our thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances, can also interfere with thyroid function. The term goitrogenic food makes it sound as if something is wrong with the food, but that is simply not the case.
. Turnip greens are an excellent source of vitamin K, vitamin A (in the form of betacarotene), vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E, and vitamin B6. They are a very good source of potassium, magnesium, pantothenic acid, vitamin B2, iron, and phosphorus. Additionally, they are a good source of vitamin B1, omega3 fatty acids, niacin, and protein.
InDepth Nutritional Profile
. In addition to the nutrients highlighted in our ratings chart, an indepth nutritional profile for Turnip greens is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Tips for Preparing Turnip Greens
. Rinse turnip greens under cold running water. Chop greens into 1/2inch slices for quick and even cooking. To get the most health benefits from turnip greens, we recommend letting them sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit may be able to help activate their myrosinase enzymes and increase formation of beneficial isothiocyanates in the greens.
The Healthiest Way of Cooking Turnip Greens
. We recommend Healthy Steaming turnip greens for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil, chop greens. Steam for 5 minutes and toss with our Mediterranean Dressing, which includes 1 TBS lemon juice, 1 medium clove garlic (pressed or chopped), 3 TBS extra virgin olive oil salt, and black pepper to taste . Top with your favorite optional ingredients.
. Turnip greens are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating turnip greens. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peerreviewed research study weve seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalatecontaining foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefitsincluding absorption of calciumfrom calciumrich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrientrich foods because of their oxalate content.
Vitamin K and omega3 fatty acids
. Turnip greens are great sources of two excellent antiinflammatory agents: vitamin K and omega3 fatty acids. Vitamin K is a potent regulator of the bodys inflammatory response system. Research shows omega3 fatty acids are essential building blocks of the bodys inflammation system and help reduce the risk of heart disease, arthritis and other disease that may be the result of chronic inflammation.
. Turnip greens are high in fiber which helps support the bodys digestive system. Some research suggests that glucosinolates may also help the stomach process bacteria like Helicobacter pylori. This root vegetable usually sold bunched or topped. In the markets look for fresh roots that are small, firm, round and impart delicate sweet flavor. Avoid larger as well as over matured roots as they are woody in textured and excess in fiber that makes dishes unappetizing.
. Turnips are a great source of calcium and potassium, essential minerals for healthy bone growth and helping to prevent bone diseases such as osteoporosis. Once at home, remove the top greens as they rob nutrients of the roots. The roots can be stored for few weeks at low temperatures (32
High In Fiber
. Fiber helps regulate the metabolism, controls body weight and supports a healthy, active colon. Turnip greens offer about 20% the DV of fiber. Both root and top greens are used for cooking. Wash roots in cold running water in order to remove soil and any fungicide residues from the surface. Trim the top and bottom ends of the vegetable. Peeling may not be necessary if roots are young; however, over matured turnips will have tough skin that should be removed.
. Any low calorie, nutrient rich foods like turnips can be a great addition to an effective weight loss program. The high fiber content of turnips should promote an active, healthy metabolism as well. Young turnips are one of the favored items in raw salads for their sweet taste, complementing with cabbage, parsnips, carrots, beets, etc.
What health benefits do turnips have
. Turnips are a nutritionpacked but often overlooked fall vegetable. A member of the cruciferous family along with broccoli, cauliflower and kale, they are rich in glucosinolates, compounds believed to have antioxidant properties. Oh, and they taste great! You should prepare and eat both the turnip root (the bulbous bottom part) and the greens. The bulb is high in vitamin C, while the greens are a good source of vitamins C and K, folate and calcium. One cup of turnip bulb and greens provides 35 calories and 8 grams of quality carbohydrates along with 3 grams of fiber, a little more than 1 gram of protein and 14 percent of the dietary reference intake for potassium.
. Turnips mild flavor lends well to simply washing, cutting and eating them raw, as in a salad; however, most people choose to cook them. One of my favorite ways to enjoy turnip bulbs is to cook until tender and mash (like potatoes). You can simply eat mashed turnips, or cook half turnips and half potatoes (new, purple or sweet). You can caramelize the root by sauting 3 cups of chopped turnip root with water and vegetable (or chicken) stock, plus onions and 1 tablespoon butter. The result is a very richtasting side dish your whole family will gobble up for dinner. Similar to any other green, turnip greens can be cooked simply with a little olive oil, salt and garlic or onion.
Turnips resemble potatoes
. Turnips resemble potatoes in texture and appearance but exude a bitter flavor that pairs well with sweet meat like pork. This root vegetable can be found yearround in the produce section but is in season from October through March in most areas. Adding turnips to your diet provides you with a number of vitamins and minerals to benefit your overall health.
. Buy turnips with their tops intact, as the greens contain a wealth of nutrients. The dark leafy greens offer more than a days worth of vitamins A and K. In addition, the greens provide folate and vitamin C. Turnip greens are a source of calcium, with 197 mg per boiled cup. Theyll also boost your intake of dietary fiber and iron, as well as carbohydrates for energy.
Fiber and Calories
. With just 51 calories per mashed cup, turnips are a lower calorie choice than an equivalent amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber a significant amount, considering women need 25 grams each day and men need 38 grams daily. Fiber can help you feel full, especially helpful if you are watching your calorie intake. In addition, fiber promotes a healthy digestive tract and low cholesterol.
. Turnips, like other vegetables, has a high quantity of insoluble fiber, and this is good for cardiac health. the roots and top greens contain small amount oxalic acid (0.21 g per 100 g), a naturallyoccurring substance found in some vegetables belonging to Brassica family, which may crystallize as oxalate stones in the urinary tract in some people.
. Those who eat more of vitamin C rich vegetables like turnips, are less likely to suffer from bruising. It is therefore, those with known oxalate urinary tract stones may have to avoid eating them. Adequate intake of water is advised to maintain normal urine output in these individuals to minimize the stone risk.
. Turnips are rich in flavonoids, which are good for maintaining the structure of capillaries. Turnips, members of the cruciferous family of vegetables, along with broccoli, collards, kale and Brussels sprouts, grow in temperate climates throughout the world. Most commonly grown for their white bulbous roots, turnip leaves and sprouts are also edible and highly nutritious. Turnips are a valuable addition to your healthy diet and provide a wide range of health benefits.
. Turnips are rich in antioxidants and vitamin C, and these properties can fight free radicals in the body. High levels of indole glucosinolates break down into compounds that compete with iodine for absorption. If you have a hypothyroid condition, talk with your doctor about including turnips in your diet.
. Turnips are said to control and reduce the risk of cancers of the lung, bladder, pancreas and the stomach. It also decreases the chances of diabetes, hypertension and obesity. Its cubes can mix well with other vegetables like kohlrabi, potato, carrots in variety of stews.Add raw baby turnip slices with olives and cherry tomatoes to make delicious appetizer.
. Turnips are rich in magnesium, phosphor and calcium. These vegetables are also rich in minerals and vitamins, especially folate. Turnips are also a good source of iron, calcium and riboflavin. These veggies also contain a lot of lutein, which can prevent cardiovascular diseases and cataracts. Turnips must be included in the diet for smokers. This helps smokers make their body healthier and also reduces the side effects of smoking. Smoking causes diminishing quantities of vitamin A in the body, eating turnips can replace the lost vitamin A for the body. Regular intake of turnips is also known to reduce the decline of cognitive functions. People with problems associated with thyroid gland and kidney stones must avoid the intake of turnips. Turnips are also used externally as poultices for swollen joints, boils, abscesses and chilblains. Turnip packs are also used over the chest to relive bronchial disorders, while packs over the throat are known to relieve sore throat.
Benefits of turnip juice
. Turnip juice is ideally combined with other vegetables that are a good source of magnesium. Vegetables with magnesium allow the body to use the calcium in turnip juice more effectively. Some ideal vegetable combinations high in magnesium are alfalfa sprouts, dandelion greens, cabbage, parsley and sweet peppers. Turnip juice is beneficial in treating a wide variety of health and skin ailments such as acne, arthritis, anemia and bladder problems. Turnip juice can provide cold and cough relief when combined with lemon juice. Turnip juice mixed with watercress can help treat hemorrhoids. Turnip juice mixed with carrot juice is considered beneficial for strengthening teeth and other bone structures. Turnip juice can also be mixed with celery and carrot juice to enjoy health benefits.
Benefits of turnip greens
. The turnip flesh or root is considered as the edible portion while the turnip greens are usually thrown into garbage. The turnip greens (in a single cup serving) have only twenty eight calories but are loaded with minerals and vitamins. Turnip greens are usually available with the roots attached. Certain varieties of turnips such as Seven Top and Shogoin are specifically grown for the leaves. Crisp, deep green and unblemished turnip greens are an ideal selection. Turnip greens remain fresh for four days when refrigerated. Turnip greens need to be washed an d cleaned well before using them. Turnip leaves are cooked just like spinach leaves. Turnip greens are an excellent source of a wide variety of vitamins, fiber, manganese, calcium, copper and folate. Turnips nutritional profile also includes phosphorus, omega3 fatty acids and protein. Turnip greens provide health benefits such as detoxification support, antioxidant benefits, anti inflammatory benefits, cardiovascular support and digestive support. The antioxidants in turnip greens are known to lowers risks related to heart disorders. Turnip greens can be easily boiled or steamed. It also makes for an ideal side dish. Turnip greens can also be added to any vegetable, rice dish or casserole. Turnip greens not only add color to food but also provide immense nutritional benefits.
. Turnip greens are good for rheumatoid arthritis patients. Since the greens contain betacarotene. Betacarotene helps in the formation of vitamin A in the body, which is important for the proper working of the immune system. It also helps to produce as well as maintain healthy membranes, especially the membrane that lines the joints.
. Turnip greens are packed with vitamin E, vitamin C and betacarotene. Vitamin C helps to reduce the levels of free radicals in the body and maintains good immune function. Studies have shown that the vitamin is also good for colon function and can reduce colon tumors. Vitamin E is also good for colon health and studies have shown that it can prevent colon cancer..
Turnip is a root vegetable
. Turnip is a root vegetable that grows in temperate climate. Turnip looks larger than radish and resembles an apple. The turnip has a large globe shaped root with a purple cap and white flesh. The leaves attached to the root are usually large and dark green in color. Turnip is a starch vegetable and is considered as a rich source of folic acid, manganese, niacin, potassium, riboflavin and vitamin C. Turnip or brassica rapa belongs to the mustard family and is a widely cultivated root vegetable. Turnips are tolerant of harsh weathers and can therefore be cultivated in places having extreme weather conditions. Turnips have a white fleshy part with a green stalk. Both the fleshy part and the turnip greens are edible. Small and tender varieties are used by humans while larger varieties of this vegetable are considered as animal feed. Turnip is considered as a wholesome meal. Turnips can either be cooked, toasted, roasted, fried or had raw. Though turnip is a starch vegetable like the potato, intake of turnip contributes only one third the calories as compared to consuming similar amount of potatoes. The smaller, younger turnips are sweet to taste and have a delicate flavor. Turnip greens can be easily grown and are ideal inclusions as green leafy vegetables. Intake of turnip is not advisable for weight gain seekers. Turnip recipes include raw salads, juices and can also be included in main course spreads. Turnip salad can be accompanied by cabbage, carrots and beets.
Choosing your Turnip
. Turnips come in many shapes and sizes, but the most common varieties have creamy white skin with shades of purple, reddish pink, or green. If you choose yellow, chances are youre holding a rutabaga
Tender Turnip Greens
. Dont throw away those turnip greens! They are exceptionally rich in phytochemicals, vitamin A, and are also an excellent source of vitamins C and Eall powerful antioxidants. Fill a large bowl with fresh, cool water and swish the greens around gently until they are free of sand and dirt. Remove greens, empty bowl, and repeat, just to be sure theyre clean. Pat greens dry with a clean kitchen towel. About 10 minutes before serving dinner, heat a tablespoon (15 mL) of butter in a small frying pan or wok. Saut?reens (add green onions or chives and minced garlic if desired) for about 5 minutes. For additional taste, nutrition, and presentation flair, sprinkle toasted sesame seeds on top.
. The calorie count on turnips is a little bit of good news. Nutritional estimates show that a 1 cup serving of turnips and turnip greens has just 57 calories and only 1 gram of fat. Thats a pretty low number when you think about all of the rest of the stuff that goes into your daily diet.
Protein and Fiber
. Its not just a low calorie count that turns people on to the health benefits of turnips. The same serving of this vegetable contains 8 g of carbohydrates, 5 g of dietary fiber and another 5 g of protein. That makes the turnip a good choice for powering up while avoiding a lot of the stuff that often comes with these essential nutritional elements. Theres just 2 grams of natural sugars in the 1 cup serving, and only 31 mg of sodium. That makes turnips a very healthy choice overall.
Vitamins and minerals
. When it comes to essential vitamins and minerals, there is a laundry list of stuff found in turnips that will dazzle healthminded food shoppers. Theres plenty of vitamins A and C, as well as a bit of vitamin E and an astonishing amount of vitamin K, an element handy in blood coagulation. The vitamin K levels are actually one thing that dieters should be aware of with this food, as some existing medical conditions can require avoiding extreme vitamin levels. If youre sensitive to coagulants or on blood thinners, talk to your doctor about weighing the benefits if introducing turnips or similar foods to your plate.
Turnips have a little bit of almost everything
. Turnips have a little bit of almost everything, including thiamin, riboflavin and folate, an important nutritional element for pregnant women and others. With all of this great stuff included in turnips, its worth thinking about how to integrate this vegetable into your meals. Turnips can be prepared in many different ways. Classically, they have been part of soups and some Eastern Eauropean or Russian entrees. Some modern cooks like to experiment with different uses of turnips, including a mashed dish or as a component in exotic items like shepherds pie, a UK favorite.
. There is evidence that the turnip was domesticated before the 15th century BC; it was grown in India at this time for its oilbearing seeds. The turnip was a wellestablished crop in Hellenistic and Roman times, which leads to the assumption that it was brought into cultivation earlier. Sappho, a Greek poet from the 7th century BC, calls one of her paramours Gong?la, turnip. Zohary and Hopf note, however, there are almost no archaeological records available to help determine its earlier history and domestication. Wild forms of the hot turnip and its relatives the mustards and radishes are found over west Asia and Europe, suggesting their domestication took place somewhere in that area. However Zohary and Hopf conclude, Suggestions as to the origins of these plants are necessarily based on linguistic considerations.
. Pliny the Elder considered the turnip one of the most important vegetables of his day, rating it directly after cereals or at all events after the bean, since its utility surpasses that of any other plant. Pliny praised it as a source of fodder for farm animals, noting that this vegetable is not particular about the type of soil it grows in and that because it can be left in the ground until the next harvest it prevents the effects of famine for humans (N.H. 18.34).
. Turnips have antiinflammatory properties, so it helps to prevent the heart attack, strokes, blood clotting and various heart diseases. They also helps to lowering the LDL (Bad) Cholesterol level by increasing the HDL (Good) cholesterol level, thus providing cardiovascular health benefit.
High value of potassium
. Turnip contains high value of potassium, which is beneficial for the fluid balance and keeps blood pressure maintain. It also hold some amount of calcium, which is beneficial for bones and teeth health. It also contains small amount of zinc, iron, selenium, manganese, magnesium, sodium and phosphorus which also hosts many health benefits.
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