Contents
Turnip known for its many beneficial properties. It is a flavorful, tasty and versatile crop that contains vital nutrients. It has many health benefits ranging from weight loss to cancer prevention. It is used in all kinds of dishes, from soups to sandwiches and salads.
This vegetable is a type of root vegetable grown in temperate climates around the world. Usually they have a white rind, colored purple or red, inside the turnip is white. Turnip greens can be used in place of other leafy greens such as spinach or kale. The turnip flavor is often described as mild but bitter.
General benefits
1. Increases immunity.
Turnip is an excellent source of vitamin C. Eating one fruit per day covers 30% of the daily requirement for this vitamin. Increasing your intake of this important water-soluble vitamin improves immune health. Eating enough vitamin C can reduce symptoms and shorten the duration of infections such as colds, SARS, and flu, according to a Swiss review.
Plus, getting enough vitamin C in your body can prevent or speed up the treatment of malaria, pneumonia, and diarrhea. To strengthen your immune system more effectively, in addition to turnips, add other foods rich in vitamin C to your diet – guava, black currant, red pepper and kiwi.
2. Promotes stool regularity.
Adding turnips to the diet will help normalize the digestive tract and improve intestinal motility. This is due to the fiber contained in turnips. As it passes through the digestive tract, the fiber pushes the digested food through the intestines, thereby helping in the treatment of constipation.
In a review published in the World Journal of Gastroenterology, five studies were published. They found that dietary fiber (fiber) is able to effectively regulate stool in people suffering from constipation. It is best to combine turnips with other high fiber foods.
For example, berries, figs, artichokes, avocados, rhubarb, etc. These are just a few examples of other fiber-rich fruits and vegetables that you can use to help you shape a healthy and healthy diet.
3. Fights cancer.
Turnip belongs to the cruciferous family like cabbage and broccoli. Cruciferous vegetables contain many important vitamins and minerals such as glucosinolates and indole-3-carbinol. Research shows that increasing your intake of these vegetables, especially turnips, has powerful health benefits when it comes to cancer prevention.
For example, one review of 31 studies found that those who consume large amounts of cruciferous vegetables have a 23 percent lower risk of lung cancer than those who consume low levels of cruciferous vegetables. Other research suggests that eating large amounts of cruciferous vegetables may also protect against colorectal cancer, breast cancer, and stomach cancer.
4. Promotes heart health.
As stated above, turnip is rich in fiber, and when combined with antioxidants, it is a powerful treatment for heart disease. A massive study published in the American Journal of Clinical Nutrition in 135 adults found that higher consumption of vegetables – especially crucifers such as turnips – was associated with a lower risk of death from heart disease.
Other studies have shown that increasing fiber intake can also lower total cholesterol and bad LDL cholesterol. These two types of cholesterol are major risk factors for heart disease.
To minimize your risk of coronary heart disease, add turnips to your daily diet. Also include some healthy habits in your life, such as exercising regularly, quitting smoking, and minimizing alcohol and stress.
5. Helps in weight loss.
With plenty of fiber and just 34 calories per serving, turnips are a great addition to a weight loss diet. The fiber slowly moves along the digestive tract, slows down the emptying of the stomach, and gives a feeling of fullness for a long time.
In 2009, a study of 252 women over 20 months found that an increase in fiber intake was positively reflected in their weight. They began to lose weight and reduce the percentage of adipose tissue in the body. Combined with regular exercise, adding even small amounts of turnips to your diet will lead to weight loss.
6. Improves the functioning of the respiratory system.
People who have problems with the respiratory system are shown to eat turnip or drink its juice. The vegetable cleans the cavity of the respiratory system from mucus, eliminates perspiration and sore throat. The high concentration of vitamin C in turnip juice helps to cleanse congestions on the lungs and bronchi. Turnip drink is a great anti-inflammatory. It helps treat and reduce asthma symptoms.
7. Cleans the liver.
The cellulose contained in turnips cleanses the body of heavy metal salts and toxic compounds. Turnip is effective in cleansing the liver, it improves its functioning, renews its cells and promotes an active outflow of bile, thereby normalizing overall health. Turnip juice is rich in antioxidants that help the liver process toxins and fight the side effects of carcinogens.
8. Promotes cognitive health.
Turnip in any form (fresh, boiled) has a positive effect on brain activity. It improves memory and relieves headaches. Turnip juice is recommended for use as a sleeping pill, it has a calming effect on the body.
9. Other benefits.
Turnip juice can reduce the appearance of anemia, improve blood circulation, and help cleanse the kidneys. Turnip drink lowers cholesterol levels in the body, prevents heart attack, stroke, improves blood clotting. The juice strengthens bones and teeth as it is a good source of potassium and calcium.
It supports the structure of the capillaries as it is rich in flavonoids. This reduces the level of free radicals in the body.
Benefits for women
10. Relieves PMS symptoms.
A particular benefit of turnip for women is that it evens out the psycho-emotional state. Thanks to turnips, women become less susceptible to stress and depression, which is especially important during PMS and during menopause.
11. Useful for pregnant women.
Turnip is rich in phosphorus, manganese, iodine and copper. These minerals contribute to the proper course of pregnancy. The turnip will provide the mother and baby with the nutrients they need to maintain good health.
In addition, turnip is able to heal wounds and cracks that form on the nipples of a nursing mother during the lactation period. Turnip is also a good antiviral during pregnancy, which is extremely important for a mother-to-be.
Skin Benefits
12. Has a healing effect.
Turnip contains phytoncides, thanks to which the vegetable has an antibacterial effect. In its raw form, turnip is an excellent pain reliever, disinfectant that can heal minor wounds and abrasions and reduce inflammation.
13. Makes the skin healthy and beautiful.
Since ancient times, turnip has been valued for its beneficial properties for the beauty of the skin. In ancient Russia, masks, decoctions and compresses were made from it. Turnip cleanses and tones the skin. It is able to lighten age spots and freckles.
This vegetable relieves fatigue and gives the skin a healthy, radiant appearance. Thanks to turnips, the skin retains its firmness, elasticity and youth longer. A compress from grated pulp of boiled turnip or a cut half of a fresh root vegetable, applied to a sore spot, can heal purulent ulcers.
Hair Benefits
14. Hair health.
Turnip has a beneficial effect on hair health. The vitamins and minerals contained in it nourish the hair and scalp, giving the hair a natural shine, smoothness and manageability. Turnips can also be used to make nourishing hair masks, conditioners, and balms.
Benefits for men
15. Improves potency.
Turnip increases male strength, improves potency, sex drive and is a prophylactic against impotence. When consuming this vegetable, no medication is required to eliminate the problem with premature ejaculation. Thanks to turnips, an increased production of testosterone occurs, which explains the above-mentioned beneficial effects.
16. Promotes successful conception.
Eating a root vegetable is recommended for men who have difficulty conceiving. Turnip improves sperm motility and increases sperm concentration. Vitamin B normalizes the hormonal balance of men. Due to its anti-inflammatory and diuretic properties, the vegetable helps in the treatment of prostatitis.
17. Useful for athletes.
Turnip helps relieve pain caused by intense training. It contains all the essential amino acids that will contribute to the successful growth of muscle mass. Boiled turnip puree can help relieve joint pain.
Harm and contraindications
1. May provoke an allergic reaction.
On rare occasions, some people may be allergic to turnips. If you experience food allergy symptoms such as itching or swelling, stop using the product immediately and consult your doctor.
2. Possibility of thyroid disease.
Cruciferous vegetables such as turnips are considered goitrogenic. This means they can interfere with the production of thyroid hormones. A healthy person probably needs to eat massive amounts of raw turnips or other cruciferous vegetables to experience hypothyroidism.
But those with thyroid disorders should be careful about eating turnips. Stick to one or two servings of turnips a day and prefer cooked vegetables over raw ones. This will help reduce the potential risk.
3. May cause flatulence.
It is worth noting that a sudden increase in fiber intake can cause flatulence. It is best to gradually add high-fiber foods to your diet. Drink plenty of water and stop using the product immediately if any adverse side effects occur.
4. Prohibited for certain diseases.
It is not recommended to use turnips for pancreatitis, colitis, severe heartburn, exacerbation of gastritis and stomach ulcers. Also, the use of turnips is strictly prohibited for diseases of the thyroid gland, cholecystitis, hepatitis and acute heart failure.
Chemical composition of the product
Nutritional value of turnips (100 g) and percentage of daily value:
- The nutritional value
- Vitamins
- Macronutrients
- Trace Elements
- calories 32 kcal – 2,25%;
- proteins 1,5 g – 1,83%;
- fats 0,1 g – 0,15%;
- carbohydrates 6,2 g – 4,84%;
- dietary fiber 1,9 g – 9,5%;
- water 89,5 g – 3,5%.
- And 17 mcg – 1,9%;
- beta-carotene 0,1 mg – 2%;
- S 20 mg – 22,2%;
- E 0,1 mg – 0,7%;
- V1 0,05 mg – 3,3%;
- V2 0,04 mg – 2,2%;
- PP 1,1 mg – 5,5%.
- potassium 238 mg – 9,5%;
- calcium 49 mg – 4,9%;
- magnesium 17 mg – 4,3%;
- sodium 17 mg – 1,3%;
- phosphorus 34 mg – 4,3%.
conclusions
Rich in vitamins and minerals, this vegetarian product can turn into a delicious culinary delight in minutes. The benefits of turnips will undoubtedly inspire many to buy. But do not forget about contraindications and possible harm that this product can cause. If you adhere to the above recommendations, then turnip will only benefit.
Useful Properties
- Boosts immune function.
- Promotes stool regularity.
- Fights cancer.
- Promotes heart health.
- Helps in weight loss.
- Improves the respiratory system.
- Cleans the liver.
- Promotes Cognitive Health.
- Eases PMS symptoms.
- Useful for pregnant women.
- Has a healing effect.
- Promotes skin health and beauty.
- Strengthens the hair.
- Improves potency.
- Promotes successful conception.
- Good for athletes.
Harmful properties
- May cause an allergic reaction.
- The possibility of thyroid disease is not excluded.
- May cause flatulence.
- Prohibited for certain diseases.
Sources of Research
The main studies on the benefits and dangers of turnip have been carried out by foreign doctors and scientists. Below you can get acquainted with the primary sources of research on the basis of which this article was written:
Sources of Research
1. https://www.ncbi.nlm.nih.gov/pubmed/16373990
2.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
3.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2735794/
4.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3603442/
5. https://www.ncbi.nlm.nih.gov/pubmed/22877795
6. https://www.ncbi.nlm.nih.gov/pubmed/23679348
7.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3127519/
8. https://www.ncbi.nlm.nih.gov/pubmed/9925120
9. https://www.ncbi.nlm.nih.gov/pubmed/19158230
10.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
Additional useful information about turnips
How to use
1. Eating.
Turnips can be eaten raw, pickled, boiled, grilled, cooked as a nutritious and flavorful side dish. This root vegetable can be cooked and eaten in a variety of ways. Turnips are often said to be bitter, and also – that they are similar to potatoes, but the taste is richer. Long-standing large turnips are usually more bitter, so it is usually recommended to eat fresh and small roots, they taste better.
2. Substitution of potatoes.
Turnips can be used in almost any recipe in place of potatoes. Try mashed turnips or try baking them. You can boil it or steam it. But unlike potatoes, it can be eaten raw and used in salads. Turnips are also a great addition to soups, roasts and stews.
3. Using turnip greens.
If you have kept the vibrant turnip greens, you can substitute them for other leafy greens, such as kale and spinach. Turnip greens can be boiled or sautéed, and a little olive oil and seasoning can be added to it for a brighter flavor and aroma.
4. Marinated turnips.
Pickled turnips are also often used as a condiment in many Middle Eastern recipes. Add vinegar, water, salt and sugar to the turnip and let it brew for a week. The pickled turnip is then ready to eat.
5. Turnip juice.
In Turkey, turnip juice is the national drink. Turnip juice should not be taken by itself, but must be mixed with juices from other fruits or vegetables to reduce its bitter taste. Turnip juice can be tasty and refreshing when your taste buds get used to its specific flavor. The squeezed juice must be consumed immediately and must not be stored.
How to choose
Turnips are widely available in most grocery stores and markets. It is sold in the vegetable department, in the same place as potatoes or radishes.
- It is better to buy turnips with tops. This will determine the freshness of the vegetable.
- The tops should not be lethargic; they should be fresh green in color.
- Choose a medium-sized turnip. This will make it juicier and crunchier.
- The turnips should be firm, without any spots or damage.
- Take the vegetable in your hand. If it seems to you relatively heavy, then the fruit is ripe.
How to store
- If you bought a turnip with tops, then before storing it will need to be cut off, since it takes moisture from the vegetable.
- Turnips are kept in the refrigerator in the vegetable compartment for about 10 days.
- The tops should be wrapped in a wet towel and also placed on the bottom shelf of the refrigerator. It is stored for 1-2 days.
- Do not store your turnips on the ground. It must be washed and dried before storing.
- Turnips can be stored in a cool and well-ventilated basement.
The story of
It is believed that the history of turnips goes back at least 6 millennia. India is considered the homeland of this root crop, where it was originally grown for seeds. Despite some uncertainty about the origin of the turnip due to the lack of archaeological evidence, it is believed to have been widely grown during the Roman Empire. The ancient Greeks also knew about turnips, but valued them less than beets.
In the Middle Ages, the turnip consolidated its importance in the countries of Western, Northern and Central Europe. In Russia, turnip has also been widely cultivated practically since the advent of arable farming. In lean years, it became a very expensive food product. Turnip is often mentioned in Russian culture in fairy tales, riddles, proverbs, sayings, allegorical sayings. The root crop can be called the progenitor of vegetable crops in Russia.
In ancient written monuments, you can find references to the cultivation of turnips by the Sumerians, Assyrians, Egyptians and Babylonians. Today, turnip is used all over the world in various dishes: in Turkey, in a popular vegetable drink called şalgam, in Italy, chopped turnip marinated in a grape box is added to a common side dish. Turnip is also commonly found in many other cuisines around the world, including cuisines from India, Pakistan and Japan.
How and where is it grown
Turnip, as already said, is a root vegetable of the cabbage family. It is grown in temperate climates. The vegetable is sown in early spring; two crops can be harvested during the summer. Turnip prefers sunny places and light loamy soil. It happens one-year and two-year.
The root vegetable is white and yellow, round, flat and elongated. Separated table and fodder turnips, it is also mid-maturing and early maturing. Despite their characteristic flavor and appearance, turnips are often confused with other root vegetables.
Radishes and turnips, for example, belong to the same plant family and share some similarities in terms of health and nutritional benefits, but there are some significant differences.
Radishes have white or red crunchy flesh and a peppery and sometimes spicy aroma that is very different from that of turnips. Jicama, also known as Mexican turnips or yams, is another root vegetable with a crispy white texture.
Like turnips, jicama is high in fiber and can be used in soups, fries, and salads. However, it has a coarser, more fibrous skin that is usually peeled, and the root vegetable taste is much sweeter and deeper than that of turnips.
Turnips are grown all over the world in temperate climates, including Russia. The largest crop areas are located in Russia, Germany, USA, UK, Canada and Denmark.
Interesting Facts
- In addition to being used in cooking, turnips also play a role in some traditions. For example, during Halloween celebrations in Scotland and Ireland, a turnip is cut into a core and a candle is placed in its place, and the turnip becomes a flashlight.
- During Samhain, a Gaelic festival at the end of the harvest season, large turnips are carved with faces and hung on windows to keep evil spirits away.
- The forage varieties of turnips have their own name – turnips.
- In Ancient Egypt and Ancient Greece, turnips were consumed only by slaves.
- Turnips were fed to the builders of the Egyptian pyramids and the tombs of the pharaohs.
- Previously, when sowing turnips, the seeds were not scattered by hand, but spat out. Spitters were revered. This sowing method was used because turnips have very small seeds.
- One kilogram of turnip seeds contains over a million seeds.
- In one of the cities of Switzerland, the turnip festival is held annually (in November).
- By the decision of the World Health Organization, 2004 was named the year of the turnip.
- In terms of the number of references to vegetables in Russian folklore, turnip takes a leading position.
- Earlier, a marriageable girl was compared to a washed turnip.
- If the girl wanted to give the groom a turn from the gate, she gave the matchmakers a turnip.
- Daikon (exotic Japanese fruit) is a relative of the turnip.
- Swedish and Norwegian peasants donated a tenth of their turnip harvest to the church.
- In Chinese folklore, there is also a tale about a turnip.