Turnip: benefits and harms, cooking

Turnip (lat. Brassica rapa) is an annual or biennial plant of the Cabbage (Brassicaceae) or Cruciferous (Cruciferae) families.

Turnip entered the human diet more than 40 centuries ago. In ancient Egypt, Greece and Rome, it was a favorite product of representatives of all classes. Europe was introduced to the turnip in the 16th century. Its nutritional value was so great that in lean years the population suffered from hunger. In the future, turnips were replaced by potatoes, and completely undeservedly. The medicinal properties of turnip surprise and make you look at this vegetable from a different side, unfamiliar to the modern consumer.

What does a turnip look like and what does it taste like?

In botany, turnips belong to the cabbage family. The basal tops of the plant are distinguished by a peculiar shape resembling a cut lyre. Stem leaves are ovate, with serrated margins. During flowering, rather large spherical brushes of small golden yellow flowers are formed. Over time, pods filled with rounded seeds form in their place.

Under the ground, turnip roots are hidden, the weight of which ranges from 100 g to 2 kg. Depending on the variety, they can be rounded, slightly elongated or flattened. The color of root crops is yellow, whitish, light green or lilac.

The taste of turnip roots can be described as a cross between radish, cabbage and radish. Turnip contains about 10% natural sugars, which make it softer and sweeter in taste. Raw root vegetables do not have astringency like radishes. Once you try it, you will never confuse turnips with other vegetables again.

Turnip Benefits: 14 Reasons to Add It to Your Diet

Unfortunately, gastronomic fashion has undeservedly ousted turnips from the diet. The study of the properties showed that turnip contains a lot of valuable trace elements, vitamins and essential organic compounds that have antioxidant, immunostimulating and regenerating properties. The observations of scientists prove the undeniable beneficial qualities of both root crops and turnip leaves.

11 Benefits of Turnips Proven by Science

1 Has antitumor activity

Turnips contain valuable plant substances that can suppress the development of malignant tumors. For example, high doses of ascorbic acid inhibit the growth and development of altered cells.

Glucosinolates found in turnip have a pronounced anticarcinogenic effect.  ^[1]. They are classified as biologically active substances with powerful antioxidant activity. Regular intake of glucosinolates in the body prevents the development of oxidative stress, one of the main factors in the development of cancer.

Several studies confirm that high doses of glucosinolates significantly reduce the risk of developing various forms of cancer – lung, colon, rectum.  ^[2],  ^[3],  ^[4],  ^[5].

The study of the composition of turnip roots showed the presence of high doses of flavonoids. Most of them are anthocyanins, known for their antioxidant and antitumor properties.  ^[6].

Purple vegetables and fruits, as well as turnips, contain high doses of anthocyanins. It has been proven that the introduction of these products into the diet prevents the development of chronic pathologies, some diseases associated with degenerative changes in tissues of various types.  ^[7].

Vitamins C and E, beta-carotene, present in turnips, have powerful antioxidant properties. These substances neutralize the damaging effects of free radicals and protect against oxidative stress.

2 Affects blood sugar levels

Normal blood glucose levels are fundamental to overall health. This is of particular importance for the well-being of diabetic patients. Laboratory experiments with animals have confirmed that the introduction of turnips into the diet provides an anti-diabetic effect. The hypoglycemic effect is realized due to kaempferol. It improves the absorption of sugars by the muscles, that is, it turns glucose into the energy necessary for a person.

Observations on laboratory rats were carried out for 9 months. All animals received a diet high in sugar. At the same time, each animal from the experimental group was given turnip extract daily at a dosage of 100 mg of the substance per 1 kg of body weight. The analysis showed that in this group, unlike the control group, there is a decrease in glucose and an increase in insulin.  ^[8].

In another study, evidence was obtained that turnip extract is able to lower cholesterol and triglycerides in the blood. This effect is extremely important for patients with diabetes mellitus who have a metabolic disorder against the background of unstable glucose levels.

Turnip leaves also have anti-diabetic properties – this was confirmed by specially organized studies. For example, laboratory rats were given high doses of turnip green extract for 28 days – from 200 to 400 mg per 1 kg of body weight. The analysis showed in animals a pronounced decrease in the level of sugar, total cholesterol and low-density lipoprotein (“bad” cholesterol)  ^[9].

Scientists explain the antidiabetic effects of turnips by the ability to influence the high clearance of glucose, suppress its synthesis in liver cells and inhibit the process of carbohydrate absorption. All parts of the plant contain isorhamnetin, a substance that inhibits the activity of enzymes characteristic of the complicated course of diabetes mellitus.

Turnip not only regulates blood sugar, but also protects the pancreas. Quercetin is responsible for this, penetrating into beta cells and blocking the mechanisms of oxidation.

3 Has anti-inflammatory action

Inflammation is the body’s response to a number of chronic diseases, namely arthritis, malignant tumors, arterial hypertension, as a result of calcification of the arteries. The fact is that turnip glucosinolates are broken down in the body into indoles and isothiocyanates – active biochemical compounds that have anti-inflammatory properties.  ^[10].

Arvelexin is one of the turnip indoles that can block the activity of pro-inflammatory markers such as nitric oxide and other free radicals. As you know, free radicals are the main factor in inflammation.

Laboratory observations of animals indicate the ability of arvelexin to reduce the symptoms of inflammation and damage to colon cells by inactivating inflammatory pathways.  ^[11].

4 Protects against pathogenic bacteria

In the process of assimilation of turnips, isothiocyanates are released from glucosinolates – substances that have the property of inhibiting the growth of pathogenic microbes, including bacteria. Laboratory experiments have confirmed that turnip isothiocyanates inhibit the spread of dangerous bacteria – Staphylococcus aureus, E. coli  ^[12].

One test-tube study showed isothiocyanates from turnips and other cruciferous crops were more than 85% antibacterial against antibiotic-resistant Staphylococcus aureus strains.  ^[13].

Researchers are concerned about the rise in cases of bacterial resistance. Isothiocyanates will help to combat this phenomenon. A positive effect was shown by in vitro experiments using turnip extract. Isothiocyanates enhance the action of standard antibacterial drugs, and also directly affect the growth of bacteria  ^[14].

Preliminary results of new experiments suggest that turnip extract contains substances with a pronounced antifungal effect. Pathogenic microorganisms lose their ability to grow and reproduce due to the activity of phenolic acids and flavonoids.

5 Turnip helps with diseases of the gastrointestinal tract

The introduction of turnips into the diet quickly enough normalizes the processes of digestion. This is due to the large amount of fiber. Turnip roots have long been used in folk medicine for problems with the stomach and intestines.

The results of medical observations confirm the ability of turnip fiber to facilitate natural bowel cleansing, reduce the risk of diverticulosis  ^[15].

According to doctors, it is enough to consume 30 g of plant fibers to reduce the risk of diverticular disease by more than 40%  ^[16].

Turnip actives fight Helicobacter pylori bacteria, which cause stomach ulcers. Gastroenterologists claim that regular consumption of turnip helps with constipation, flatulence and bloating.

6 Helps control weight

Turnip belongs to non-starchy vegetables, which means it has a low calorie content and a minimum glycemic index. The systematic use of turnips lowers glucose levels, which certainly helps maintain optimal weight.  ^[17],  ^[18].

7 Improves bone health and prevents osteoporosis

Turnips contain high doses of calcium and phosphorus, minerals that contribute to bone density. Vitamin K, which is also found in root crops, contributes to the full absorption of calcium and phosphorus. Glucosinolates help with bone renewal  ^[19],  ^[20].

Studies suggest that the vitamin and mineral composition of turnips helps reduce the risk of bone demineralization in osteoporosis and reduce the likelihood of fractures.

8 Protects liver cells

Studies have confirmed that anthocyanins and turnip sulfur compounds can prevent liver damage. Laboratory experiments have shown that glucosinolates protect hepatocytes from toxic damage. This was established in the study of rats with intoxication  ^[21].

It has been proven that turnip accelerates the cleansing of the liver from the decay products of alcohol and drugs. Its compounds support the synthesis of essential liver enzymes. For example, flavonoids, polyphenols and ascorbic acid ensure the regeneration of damaged hepatocytes.

9 Heals the heart and blood vessels

The combination of anti-inflammatory, antioxidant and antidiabetic effects provides a pronounced preventive effect of turnip against cardiovascular diseases.  ^[22]. An important role in this is played by vegetable fats, which help regulate cholesterol in the blood.

10 Helps reduce anemia

Iron deficiency anemia remains one of the most common blood diseases. It is iron that is the main substance in the structure of the hemoglobin protein, which is part of the erythrocytes.

Turnips contain enough iron to fight anemia and eliminate fatigue when consumed regularly.

Vitamin C in the composition of turnips ensures the full absorption of iron that enters the body with other foods.

11 Normalizes memory processes

Turnip greens contain high doses of choline, which is responsible for the preservation of the most important cognitive functions of the brain  ^[23].

Choline is included in the structure of cell membranes and improves the mechanisms for storing and reproducing information. In addition, it acts as a key element of neurotransmitters, alleviates the symptoms of inflammation.

The benefits of turnips for women

1 Contains folic acid

The study of the properties of turnip showed its incredible benefits for the female body. First of all, we note that the leafy part of the plant contains a large amount of iron and folic acid, which are important during pregnancy.  ^[24]. The introduction of turnips into the diet, along with other green vegetables, fully provides the expectant mother and child with vital nutrients.

2 Turnip helps to lose weight

Turnip extract, helps women stay slim. The secret is that active plant substances inhibit the mechanism of deposition of fat cells, stimulate the work of receptors responsible for lipid metabolism in the body.  ^[25].

Experiments with laboratory animals have shown that turnip extract promotes weight loss by affecting blood sugar levels, fat oxidation, nitric oxide formation, and cholesterol and triglyceride control. Positive dynamics was noted in all rats with metabolic syndrome that developed against the background of high portions of fructose.  ^[26].

Fiber provides a quick suppression of hunger and long-term maintenance of satiety.

3 Helps maintain skin and hair

Turnip can rightfully be called a beauty product due to its high content of iron, ascorbic acid and vitamin A. Women value it for its ability to heal the skin and restore hair.

The structure of the skin is restored due to the effects of vitamin A. It regulates the sebaceous glands, controls the synthesis of the secret that causes acne. Without vitamin C, the formation of new collagen fibers that support the “frame” of the face and neck is impossible.

For the synthesis of melanin in the hair, iron is needed, which is fully provided by turnips. Experimentally, it was possible to establish that the use of fresh turnip greens protects against hair loss and the appearance of early gray hair.  ^[28].

[Video] How can a REGULAR TURPIP save the body? See for yourself!

Химический состав

Как выбрать и где хранить?

При выборе репы в первую очередь обращают внимание на цвет корнеплодов. Yellow turnip has a bright taste. Its pulp consists of coarse, but very juicy fibers. White root crops practically do not smell, but have a more delicate structure. Experts believe that it is the white turnip that is better absorbed in the gastrointestinal tract. The skin of a quality turnip should not have spots, traces of damage. Ripe roots are quite heavy. An important feature is that small turnips do not taste bitter. It is best to buy turnips with preserved tops in August-September. In winter and spring, last year’s harvest is sold, which is most likely treated with preservatives. To store turnips, wooden boxes with sand should be prepared. In the refrigerator, root crops can be stored for a maximum of 2 months due to insufficient ventilation. Possible harm and contraindications of turnips Most people do not experience negative symptoms after eating turnips. Doctors warn that too frequent consumption of large portions of turnips can provoke abdominal pain, excessive gas formation. Studies have shown that isothiocyanates and glucosinolates can cause thyroid dysfunction [28] . Turnip actives can react with thyroid hormones and cause unwanted symptoms. If you have a history of problems with the thyroid gland, then before using turnips, it is better to consult an endocrinologist. No special contraindications to the use of turnips have been established. How delicious to cook turnips? Turnips can be eaten raw, boiled, stewed, fried and even steamed. Salted, pickled, dried root crops have a special piquant taste. So that you can cook delicious turnip dishes, we will share the secrets of professional chefs: Do not add spices – turnips have a special bright taste. Combine root vegetables with cheese, apples and honey. Be sure to cook fatty oil, sour cream, yogurt sauces for turnips – this will ensure the full absorption of fat-soluble vitamins. Tuber cooking time should not exceed 25 minutes. If you want to make freshly squeezed turnip juice, be sure to add lemon or your favorite leafy greens. Instead of mashed potatoes, you can make mashed turnips. The dish will delight you with a pleasant delicate taste and low calorie content. Turnip goes well with dairy products – milk, cream. Turnips can be added to baby milk porridge. A side dish of tubers goes well with fish. Of course, a person receives the maximum benefit from the use of raw tubers and turnip greens. How to cook turnips so that turnips do not get bitter? The hostesses who first cooked turnip porridge later refuse this dish. The reason is bitterness. So that the turnip does not get bitter, it is steamed with boiling water. This is how the steamed turnip is obtained, which is referred to in the well-known saying. Before steaming the root crop, it is cut into small cubes. This is another secret, because the grated turnip acquires a completely different taste. Diced turnips are poured into a saucepan, poured with boiling water, covered with a lid and left for 10 minutes. This time is enough for all the bitterness to come out of the pieces of the root crop.

Turnip in the oven

We can say with confidence that oven-baked turnips will become your favorite dish. Juicy, tender, and most importantly healthy, it can be served at the table instead of boring potatoes.

For cooking you will need:

• 2-3 small turnips.

• 1-3 carrots.

• 1-2 bulbs.

• Vegetable oil.

• Salt, ground pepper, coriander, cumin, turmeric – to taste.

Vegetables are washed, peeled, cut into cubes or slices and poured into a deep bowl. Add 4-5 tablespoons of vegetable oil, spices, salt to vegetables and mix well.

Prepared vegetables are transferred to a baking dish and placed in a hot oven, heated to 180 ° C, for 30 minutes. Stir vegetables before serving. For decoration use fresh parsley, dill.

[Video] Oven baked TURP with vegetables and spices recipe: