What is useful turnip for the human body: composition, calorie content of raw, boiled, stewed

Turnip is an annual or biennial herbaceous plant that belongs to the Cabbage family. Unfortunately, among the modern variety of exotics on store shelves, turnips, the health benefits and harms of which were known even among the ancient Slavs, are undeservedly forgotten. Therefore, it is especially important to remember why a vegetable is so valuable for human health.

What does a turnip look like

Turnips are easy to distinguish from other vegetables due to smooth, round, slightly flattened roots, such as in the photo. Their size and color vary, depending on the variety. On average, the length of a vegetable can reach from 10 to 20 cm and weight – up to 10 kg. In the garden, the vegetable stands out for its jagged dark green leaves and racemose inflorescences, each of which has from 15 to 25 bright golden flowers.

Turnip: Is it a vegetable or a fruit?

Although often used as an ingredient in desserts, turnips are undeniably a vegetable. In addition to sweet dishes, main dishes and soups have been made from this root crop for a long time, kvass was cooked from it, pies, meat and poultry were stuffed with it. To date, many recipes have been forgotten, but interest in turnips as a tasty and healthy vegetable has not yet been lost.

What does turnip taste like

The taste of turnips is quite interesting and varies slightly depending on the processing methods: the raw vegetable is very similar to radishes, only without its characteristic bitterness. Steamed and stewed root vegetables are sweeter and resemble carrots.

Nutritional value and chemical composition of turnips

In addition to the cheerful appearance and interesting taste, turnips are known for their beneficial properties for the human body. Since ancient times, Slavic peoples have used a valuable vegetable for the prevention and treatment of various ailments. This popularity of the root crop is explained by its rich chemical composition.

What vitamins are found in turnips

Turnip serves as a source of many useful vitamins and minerals necessary for a person. In a raw vegetable, vitamin C is present in large quantities – its share is twice as high as that in other root crops. Turnips, especially yellow ones, are rich in vitamin A, which is responsible for visual acuity and orientation in the dark. In addition, it contains vitamins of group B, vitamins PP and E, easily digestible polysaccharides and sterol, which contributes to joint elasticity. In addition, the root contains a unique substance glucoraphanin, which has properties to resist malignant cancerous tumors.

Minerals in turnips are also contained in excess. It contains copper, iron, manganese, zinc, iodine, sodium. Especially a lot of calcium, potassium and phosphorus in this healthy vegetable.

How many carbs are in turnips

Turnip can, without exaggeration, be considered a dietary product due to the fact that it consists of 90% water. There are practically no fats in it, and carbohydrates make up the bulk of the dry matter. Moreover, the indicators of carbohydrates vary very insignificantly with different types of processing.

How many calories in turnip

The calorie content of 100 g of turnips cooked in various ways also does not differ much:

• raw vegetable has the lowest energy indicators – 26 kcal;
• fried and steamed root vegetables have 29 kcal;
• boiled turnip has the highest calorie content – 33 kcal.

Such a low energy value, along with useful properties, make turnips an indispensable vegetable in the diet of those who seek to maintain harmony and monitor their weight.

Useful properties of turnip yellow, white, black

There are quite a few varieties of turnip, but only some of its varieties are popular. So, we can distinguish three main types of this root crop, each of which has its own characteristics:

• yellow;
• white;
• the black.

• Yellow turnips are high in vitamin A, which is widely known for its vision-enhancing properties. In addition, it has a beneficial effect on the condition of the skin and strengthens the immune system. The rigid structure of the vegetable activates the intestinal microflora, which, in turn, prevents the occurrence of problems with the gastrointestinal tract;

  

• White a variety of root crops is characterized by a more delicate texture. Root vegetables contain a lot of fiber, which is why they are recommended for people with stool disorders, in particular, with diarrhea. It also contains a large amount of antioxidants that bind free radicals in tissue cells, thus preventing premature aging of the body;

  

• Black the vegetable is considered the most useful due to the variety of trace elements in its composition, which is why its properties are often used for medical purposes. It has proven itself especially well in hypovitaminosis and is indicated for people with weak immunity.

  

What is useful turnip for the human body

The beneficial properties of turnips are very diverse and have a positive effect on almost all systems of human life.

The abundance of magnesium in the composition of the root crop supports the optimal functioning of the cardiovascular system and prevents the occurrence of heart attacks and strokes. It also helps calcium absorption, indirectly affecting the strengthening of musculoskeletal tissue, which is especially important for children and the elderly.

Phosphorus, which is also very abundant in a vegetable, is no less useful for a growing child’s body. It, like magnesium, promotes the absorption of calcium, and is also responsible for the stability of the nervous system and its ability to withstand external stimuli and stress.

The cellulose contained in the root crop has laxative properties that help cleanse the body and prevent stagnation of nutrients.

In addition, the active substances in turnips have antibacterial and anti-inflammatory properties, as a result of which the regular use of this healthy vegetable can restore the gastrointestinal microflora. They also regulate the production of bile, preventing the formation of gallstones.

What is useful turnip for men

The healing properties of turnips have proven beneficial in maintaining men’s health. Sulfur, which is present in the vegetable, is involved in blood purification and prevents disorders in the genitourinary system, in particular, the appearance of kidney stones and problems with urination. Zinc in combination with magnesium increase the production of testosterone, the amount of which affects sexual desire and the body’s ability to produce sperm. In addition, turnips contain B vitamins, the health benefits of which are to regulate hormonal levels and reduce the psycho-emotional harm that men face on a daily basis.

What is useful turnip for a woman’s body

Turnips also have considerable benefits for the woman’s body. It contains vitamins A and E, essential for the health and beauty of hair, teeth and nails. The low calorie content of the vegetable contributes to weight loss, and the fiber, which has an absorbent property, safely removes toxins, toxins and excess fluid from the body. The root vegetable also improves skin condition and is recommended for acne, eczema and pimples. In addition, the choline and phosphorus in turnips make it easier to cope with nervous tension and soften emotional swings, which is especially important during menopause and in the postpartum period.

Is it possible to turnip during pregnancy and with HB

During pregnancy, you can use turnips without any harm, as this valuable vegetable can benefit not only the health of the woman, but also the health of the unborn child. So, a useful root crop will alleviate the symptoms of toxicosis, stabilize the hormonal background and the nervous system, and also prevent the development of anemia in the mother. At the same time, it will contribute to the healthy growth of the fetus, strengthen its blood vessels and immunity.

As for lactating women, turnips are also very useful for them, however, some varieties can give milk a bitter taste, which may cause the baby to refuse food. This should be taken into account when adding a vegetable to the daily menu.

At what age can you give a child a turnip

Thanks to its beneficial properties, turnips become an ideal product for children switching to solid foods. Nutritionists recommend introducing a vegetable into the child’s diet at the 6th – 7th month of life in the form of a soft puree. For the first test, it must be given at the tip of a teaspoon, and then wait 24 hours to determine the absence of allergic reactions. The product itself is not allergenic, however, in rare cases, children may experience individual intolerance to this vegetable. If there are no suspicious symptoms, such as redness of the skin or loose stools, you can gradually increase the share of the root crop in the children’s menu.

Benefits of turnips for weight loss

When losing weight, the beneficial properties of turnips also manifest themselves in the best way. Despite its low calorie content, this vegetable is very satisfying and relieves hunger for a long time, which helps to avoid unplanned snacks. In addition, it regulates the water balance in the tissues and relieves swelling, and its mild laxative properties allow you to cleanse the body and normalize digestion. Daily consumption of this root crop will have a positive effect on well-being and figure already 3-4 months after its introduction into the diet, especially if you replace potatoes with it. Unlike the latter, turnip contains much less carbohydrates, the excess of which is responsible for the appearance of body fat.

Is it possible to turnip with diabetes

Despite the abundance of useful properties, turnips should be used with caution in diabetes mellitus, since the use of this vegetable for food by people with a similar disease has some nuances.

Depending on the type of processing, the glycemic index of the root crop varies greatly. So, fried and steamed turnips have a GI of 70 to 80 units. The product prepared in this way is contraindicated for type 1 and type 2 diabetics.

At the same time, the GI of an uncooked vegetable is an acceptable 15 units. It is quite possible to eat raw turnips without fear of sharp jumps in blood glucose. However, even in this case, before using the product, it is recommended to consult a specialist.

In what form is turnip more useful

Turnip does not lose its valuable qualities, no matter how it was cooked. Therefore, it is unambiguous to say in what form this vegetable becomes as useful as possible. Much here depends on the preferences of the eater, however, certain types of heat treatment still enhance some of the properties of the root crop, which should be taken into account when starting cooking.

Is it possible to eat raw turnips

As already mentioned, turnips can be consumed in almost any form. A raw root vegetable is no less tasty than a cooked one, and some useful properties are inherent only in a fresh vegetable. Yes, it has expectorant properties. This makes the raw turnip, in particular, the juice from it, an effective remedy for colds. In addition, it contains folic acid, which is necessary for the normal formation of the fetal nervous system during pregnancy.

A large number of useful vitamins allows you to cook incredibly diverse salads from raw root vegetables. This vegetable goes especially well with carrots and cabbage:

1. For a salad, take 250 g of turnip and young cabbage, 150 g of carrots, ½ bunch of parsley and dill, 50 g of sunflower oil and granular mustard.
2. Cabbage is thinly chopped, and carrots and turnips are rubbed on a not very fine grater.
3. Finely chop the greens, then combine with vegetables.
4. Then dress the salad with oil and add mustard. Salt to taste before serving.

A healthy vegetable can be supplemented with apples. Such a simple combination will make up for the lack of nutrients in the winter:

1. 4 small root crops are peeled and chopped on a coarse grater.
2. Apples in the amount of 4 pcs. peel and core and cut into thin strips. So that they do not start to darken, they can be smeared with fruit vinegar or lemon juice.
3. The ingredients are mixed, salt and sugar are added to taste.
4. Before serving, the finished salad is poured with 1 tbsp. low fat sour cream.

The benefits and harms of steamed turnips

Although steamed turnips will not benefit diabetics due to their high glycemic index, this product will not bring any harm to health to other people. On the contrary, it will help cleanse the blood vessels, which will increase blood flow to all tissues of the body and the brain, and, consequently, memory will improve. And the light sedative properties of a steamed vegetable help fight sleep disorders.

A steamed root crop was considered the simplest of all possible dishes: it is not for nothing that this property of it was fixed in a proverb. It’s really easy to prepare:

1. Peeled and washed turnips are cut into thin circles.
2. Put the vegetable in a clay pot for stew, add salt and a few tablespoons of water. There should not be very much liquid, 3 – 5 tbsp. l.
3. The pot is placed on a baking sheet and placed in an oven heated to 160 – 180 ° C.
4. The finished dish is laid out from the dishes, oil is added. If desired, you can diversify the dish with sour cream, garlic, herbs or mustard.

Lovers of sweet dishes will appreciate the steamed vegetable with raisins and spices:

1. To prepare a dessert, prepare 250 g of turnips and apples, 1,5 tbsp each. raisins and 10% cream, 50 g butter, 2 tsp. grated lemon zest, any spices for sweet dishes on the tip of a knife.
2. Wash raisins and vegetables thoroughly. Apples are peeled from seeds and core, cut into cubes.
3. The root crop is cut into small cubes and laid out in a thick-walled dish.
4. Combine the vegetable with apple zest, raisins and spices.
5. Fill with water, add vegetable oil and cover with a lid.
6. Put the dishes on the stove or in the oven, bring to a boil.
7. Then the fire is removed and the dessert is simmered for another 40 – 60 minutes. Readiness is checked with a fork.

Is boiled turnip good?

Boiled turnips can also bring a lot of benefits to the human body. Its active substances prevent hair loss, fight the appearance of gray hair, and antiseptic properties can reduce toothache and eliminate inflammation of the mucous membranes of the stomach and intestines. In addition, the hot pulp of the vegetable, ground to a puree state, can be used externally as a remedy for gout, abrasions, and skin diseases.

Is it possible to eat turnip leaves

The leaves of this vegetable also have useful properties. In the Slavic lands, they were no less popular product than the root crop itself, due to its spicy taste, which is fully revealed in combination with meat and fish dishes. Turnip tops are a rich source of polyunsaturated acids and healthy fiber, the indicators of which in young leaves approach 75% of the daily value. Therefore, the green parts of the vegetable will be an excellent vitamin supplement for salads, soups, sauces and second courses.

Limitations and contraindications

Although the benefits of turnip are undeniable, like most products, it has certain contraindications, non-observance of which can cause significant harm to the body. It is not recommended to eat this root crop for groups of people suffering from:

• individual intolerance to the product;
• diseases of the central nervous system;
• chronic and acute cholecystitis;
• ulcer of the stomach and intestines;
• gastritis;
• enterocolitis;
• hepatitis.

Conclusion

Turnip, whose health benefits and harms are described in this article, is a unique vegetable whose properties deserve much more recognition. The value of this root crop is preserved, no matter how you cook it, and if you replace potatoes with it 5-6 times a month, you can significantly improve your menu and improve your own well-being.