Health Benefits of Turnips
Though it’s often mistaken for a member of the root family, the turnip comes from thecruciferous family with relations to Brussels sprouts, kale and broccoli, according to Medical News Today. It is, however, the bulbous root of the turnip that is most often consumed. As a product of this group, the turnip is known for its high nutrient count and its low calorie density, which makes it a perfect food to add to your healthy eating plan. In one medium-sized turnip there are just 34 calories, 4 grams of fiber when cooked and 1 gram of protein. It also contains more than half of your daily vitamin C needs.
High in fiber, the turnip may help to reduce inflammation of the colon as well as the risk ofdiverticulosis. Similarly, a diet filled with vegetables high in fiber can help to relieve constipation and promote regularity. Research has shown that those who consume high amounts ofcruciferous vegetables have a lowered risk of developing cancer, thanks to the compound sulforaphane, noted Medical News Today.
Even the fresh leafy greens of turnips have great health benefits. One cup of cooked turnip greens provides 229 mg calcium, according to our Pritikin experts. Rich sources of calcium, such as these greens, can help to naturally strengthen bones – which is increasingly important with age. All told, the turnip is an excellent part of the Pritikin Diet and Eating Plan due to its low calorie count, high fiber count and overall nutritional profile.
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How to Buy Turnips for Maximum Health Benefits
Learning how to navigate the supermarket with a healthy grocery list in hand can be intimidating at first. At Pritikin, however, guests have the opportunity to join Pritikin’s Nutrition and Registered Dietitians for the Healthy Grocery Shopping Scavenger Hunt. Through a competition that practices label reading, smart shopping and more, guests dash through the aisles to fill their carts with Pritikin-approved items. Knowing how to pick out the best produce is an important piece of that puzzle.
A stem of long leafy greens sprout from the milky white root of the turnip, which is most often characterized by its bright purple color on the top of the big, round root. Though the turnip is available year-round, its peak season lasts from late fall through the end of winter. When buying this multi-purpose vegetable, you will have the option of small and largeturnips. The younger, smaller turnips will have a sweeter flavor to them, compared to the stronger, spicier and more woody taste of the larger ones.
“Because turnips have such a long shelf life, they are usually readily available at thelocal produce store and farmer’s market,”explained Pritikin’s Executive Chef Vincenzo Della Polla.
Turnips should be hardy to the touch and void of any bumps or bruises. The top of the root should be a bright purple shade, followed by a creamy white hue, said Chef Vince. If the stem of the turnip is attached, the greens should be a bright and vivid color. In some local grocery stores, the leafy greens are removed and sold separately.
How to Cook Turnips
Though they are most commonly cooked, turnips can be enjoyed raw as well. If you plan to eat them raw, simply peel and slice the turnip like an apple to eat with dips or add to the top of your salad. Be sure to slice off the root end and remove the greens – which can be saved for cooking as well. Before cooking turnips, they should be washed, trimmed and peeled. However, smaller turnips that are less than 2 inches wide don’t need to be peeled if you are going to cook them. Depending on the cooking method, this purple vegetable can be diced, grated, chopped or sliced.
“Turnips are great for cooking because of their distinct flavor, firmness and year-round availability,” said Chef Vince. “It adds a unique, but nutritious dimension to dishes and because of the neutrality of its color, it blends in quite well with other ingredients.”
Most will agree that roasting turnips is the best way to enjoy the rich flavors of the vegetable but other cooking methods include steaming, baking and boiling. Turnips are great for mashing or adding to soups and stews.
“Some of my favorite ways to prepare turnip include, but are not limited to, roasting, mashing, adding in stews, soups, pickling and believe it or not, in my shepherd’s pie!” he said.
How to Eat Turnips: Recipes
There are a number of different ways to enjoy the health benefits of turnips, according to Chef Vince. It’s a great addition to any mashed potato or mashed cauliflower dish or serves great alone when roasted and tossed with a little bit of garlic. You can even slice the turnip very thin and bake it for healthy turnip chips. And this holiday season, you can add turnips to your stuffing for “a unique and exciting affair,” said Chef Vince.
By adding turnips to your balanced diet of natural, whole fruits and vegetables, whole grains, legumes and lean sources of protein, you’ll be well on your way to a healthier lifestyle.
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FAQs
Boil or steam turnips and add them to mashed potatoes for extra vitamins and minerals. Grate them raw into salads or slaws. Roast them with other root vegetables like carrots and sweet potatoes, and bring out their natural sweetness.
What are the health benefits of cooked turnips? ›
Turnips and other cruciferous vegetables that are high in fiber help make people feel fuller for longer, and they are low in calories. Eating high fiber meals also helps keep blood sugar levels stable. The fiber content in turnips may also prevent constipation and promote regularity for a healthy digestive tract.
What are the healing properties of turnips? ›
Turnips may be used in case of diabetes, cancer or antimicrobial infections. It may help relieve pain and reduce swelling. It may be used to protect the liver and kidneys. Additionally, it may also lower bad cholesterol levels.
Is turnip good for high blood pressure? ›
The high levels of nutrients in turnip greens can enhance health and help prevent disease. Dietary nitrate, for example, has been shown to protect the health of the cardiovascular system, reducing the risk of coronary heart disease, stroke, and hypertension.
Can you eat turnips everyday? ›
Turnips are indeed healthy, boasting an impressive nutritional profile. They are low in calories and packed with essential nutrients like vitamin C, potassium, and fiber. Turnips also contain glucosinolates, compounds that have been linked to cancer prevention.
Are turnips healthier for you than potatoes? ›
Turnips are a healthy alternative to potatoes; they're lower in calories and have fewer carbs. Smaller, sweeter turnips can be sliced into wedges and eaten raw like an apple.
Do turnips raise blood sugar? ›
Turnips are low calorie, non-starchy vegetables with a low glycemic index, so eating them has a minimal effect on your blood sugar levels. According to research, these characteristics support a healthy weight ( 32 , 33 ).
Is turnip good for arthritis? ›
Turnips have anti-inflammatory effects.
The glucosinolates found in turnips break down into byproducts with anti-inflammatory properties that can relieve those with chronic pain from arthritis or conditions like high blood pressure.
Are turnips good for your brain? ›
Packed with antioxidants, vitamins, and minerals, turnips combat oxidative stress and inflammation, key factors in developing chronic conditions. These properties greatly contribute to turnip health benefits for the brain, offering protection against various diseases and contributing to overall health.
Who should not eat turnips? ›
If you experience food allergy symptoms like hives, itching or swelling after consuming turnips, discontinue use and consult with your doctor immediately. Cruciferous vegetables like turnips are also considered goitrogenic, which means that they may interfere with the production of thyroid hormones.
Good for Your Gut
Like all plant-based whole foods, turnips contain dietary fiber. Fiber is a non-digestible carbohydrate that serves important functions in the body, including maintaining healthy blood sugar and cholesterol levels, promoting regular bowel movements, and supporting weight management, among others.
Can you eat turnip raw? ›
Though they are most commonly cooked, turnips can be enjoyed raw as well. If you plan to eat them raw, simply peel and slice the turnip like an apple to eat with dips or add to the top of your salad. Be sure to slice off the root end and remove the greens – which can be saved for cooking as well.
What is the number one vegetable to lower blood pressure? ›
Make at least one of your daily vegetable servings a dark leafy green like arugula, cabbage, kale or spinach for potentially greater blood pressure benefits. A serving of leafy greens is 1 cup of raw greens or ½ cup cooked greens.
What is the number one fruit to lower blood pressure? ›
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Which is better turnips or beets? ›
Why is Beetroot better than Turnip? Significantly more vitamin A (IU) per 100g.
What is the best way to cook and eat turnips? ›
Baked, Boiled or Steamed. Use turnips any way you would use a potato, and then some. Try them baked or boiled in stews, soups and stir-fries, or lightly steamed with some butter, salt or lemon juice for flavor. homemade coleslaw.
Should you eat the skin of a turnip? ›
It's not essential to peel turnips before cooking. If this skin appears to be thin enough you can leave it on and cook as is. However if the skin feels thick and leathery, you can peel it off with a sharp knife or vegetable peeler. Both the roots and leaves, also known as turnip greens, are safe to eat.
What makes turnips taste better? ›
A variety of herbs and spices can be added to the mashed turnips. Try a tablespoon of finely chopped sage or rosemary, a clove or two of roasted or sautéed garlic, or a pinch of paprika or ground ginger. If your turnips came with the greens, don't throw them away.
Are turnips inflammatory? ›
Turnips are a cruciferous vegetable with multiple health benefits. They boast an impressive nutritional profile, and their bioactive compounds, such as glucosinolates, may support blood sugar control, protect against harmful bacteria, and provide anticancer and anti-inflammatory effects.
