Turnips are a cruciferous root vegetable, along with bok choy, brussels sprouts, and kale.
They are one of the most important vegetable crops on the planet, providing food for both humans and cattle.
It has a white-fleshed bulb, which is also called the storage root or organ, that grows above ground and has smooth skin without scars or side roots.
Most turnips are purple, red, or greenish on the outside.
You can eat both their roots and leaves, which are also called turnip greens because they’re good for you.
They, like other cruciferous vegetables, are known for their health benefits.
This article talks about turnips, their nutritional value, and how they can help you stay healthy.
Turnip Nutrition Facts
Nutrition information for 1 cup of turnip cubes without salt that has been cooked and drained is shown below.
A cup of boiled turnips has just 34 calories, most of which come from carbohydrates. In a single serving, there are almost 8 grams of carbs and just over 3 grams of fiber. Also, there are 4.6 grams of naturally occurring sugar and a trace of starch.
According to research, turnips have a glycemic index of 62.
The glycemic load for cooked turnips is about 2. As you can see, there is a fair amount of sugar in this food.
A glycemic load of 2 means that there isn’t much sugar in this food. When figuring out how food affects blood sugar levels, the glycemic load takes the size of the meal into account.
Turnips are almost fat-free, with only 0.1 grams of fat per cup.
It has a little more than 1 gram of protein in each serving.
Vitamins and Minerals
Turnips are a good source of vitamin C, with 18mg, or about 20% of the recommended daily amount. There is also a small amount of vitamin B6, potassium, manganese, calcium, and magnesium in the food.
Adding turnips to your diet may provide certain health benefits, such as disease prevention and healthy weight management.
There are only 34 calories in a cup of turnips. If you want to lose weight or keep your weight under control, turnips could be a good addition to your diet. Turnips have 3.1g of fiber, which helps you meet your daily fiber needs of 28g.
Carbohydrate fiber is the part of the carbohydrate that can’t be broken down by the body. Fiber-rich foods make you feel full for a longer time after you eat. People who want to lose weight should eat low-calorie, high-fiber foods because they slow down how quickly food moves from the stomach to the rest of their digestive system.
Reduced Risk of Disease
Cruciferous vegetables, such as turnips, are also high in glucosinolates, a type of phytonutrient believed to protect the body against certain types of cancer.
Also, glucosinolates are antimicrobial and anti-inflammatory, too.
Human studies show that cruciferous vegetables can help fight cancer, especially breast cancer.
Turnips are a good source of vitamin C. Among its numerous advantages is the fact that it is required for the production of collagen, the primary protein in the human body’s tissues. Vitamin C may also contribute to antioxidant protection, as well as protection against aging skin and photodamage caused by ultraviolet rays. Vitamin C is a powerful antioxidant.
Improved Heart Health
Turnips are a good source of fiber, which helps lower cholesterol and reduce the risk of heart disease.
If this is true, it may be one of the many reasons the American Heart Association recommends that people eat more fiber-rich foods like whole grains and fresh or frozen fruits and vegetables when planning their meals.
Additionally, turnips contain vitamin C, which benefits the body’s other cells. Vitamin C functions as an antioxidant in the body.
Antioxidants are believed to protect against oxidative stress caused by free radicals found in our environment or by free radicals produced by the body.
Instead of taking antioxidant supplements, experts advise us to consume antioxidants through foods such as fruits and vegetables.
In terms of drug interactions, turnips weren’t found to have any.
Other than that, turnip greens are known to be high in vitamin K, so they’re good for you. If you are taking warfarin, you should talk to your doctor before eating turnip greens.
Vitamin K should be taken by people who take these medicines every day.
When It’s Best
Autumn to spring is turnip season. You can buy turnips in supermarkets, farmers’ markets, or specialty food stores.
Turnips are available fresh, canned, and pickled. Fresh turnips have a sweet taste, similar to turnip greens. The turnip root itself is white.
Check the texture and color of the bulb when you buy turnips. You should also look for greens that are not limp or wilted.
It’s fine if the turnips don’t have any greens on them.
Storage and Food Safety
For up to two weeks, turnips can be stored in the refrigerator. Make sure the entire vegetables are thoroughly rinsed. Put the vegetables in plastic bags and store them in the crisper section of the refrigerator.
Frozen turnips can be kept in the freezer for up to eight or ten months if they are kept in an airtight container.
How to Prepare
Turnips can be cooked almost the same way as potatoes. If you want, you can cook them in the oven or on a grill. They can also be cooked in the microwave or boiled or steamed.
In addition, low-carb oven-roasted turnip French fries can be found.
When you cook turnips, they go well with garlic and ginger and mustard and cinnamon and apples and parsley.
Experiment with this low-carb root vegetable to see if you can use turnips instead of potatoes.
Turnips are a type of cruciferous vegetable that is good for your health.
They have a lot of nutrients, and bioactive compounds like glucosinolates that may help regulate blood sugar, protect against harmful bacteria, and fight cancer and inflammation.
The roots and greens are both edible and healthy, making them a great addition to a healthy diet.