8 Amazing Health Benefits, Nutrition Facts & Recipes of Turnip

What Is Turnip?

The turnip is a root vegetable from the Brassicaceae household. It’s spherical—about the identical measurement as an apple—gentle purple on the high the place it has been uncovered to daylight, and the decrease portion is white. Turnip health advantages are many, and also you gained’t ever go mistaken by shopping for and consuming turnips in average portions.

Though there’s some debate over whether or not it was first grown in Northern Europe or center and japanese Asia, the common-or-garden turnip went on to turn into a obligatory half of the traditional Greek and Roman diets.

In reality, Pliny the Elder, the well-known Roman pure thinker, spoke extremely of the turnip and described it as “one of an important greens” of the period. Up to 2 toes tall in peak, the turnip bears skinny, elongated, bushy leaves and is finest grown in chilly climate. The turnip root is definitely a swollen fusion of the unique root of the plant and base of the younger stem simply above it.

You can buy the greens all 12 months lengthy as they’re simple to retailer, however most individuals desire the small, candy turnips harvested within the spring and autumn months. Even although turnips are often related to beets and potatoes, their actual cousins are radishes and arugula.

Turnips are gentle in style, much like a potato however with the sweetness of a carrot, however they’ve a number of makes use of within the kitchen.

Turnip Nutrition Facts

Serving measurement: 1 cup, cubes (130 g)

Nutrient Amount Daily Value
Calories 36.four 2.00%
Total Carbohydrate 8.four g three.00%
Dietary Fiber 2.three g 9.00%
Sugars four.9 g N/A
Protein 1.2 g 2.00%
Vitamin C 27.three mg 46.00%
Vitamin Ok zero.1 mcg zero.00%
Vitamin B6 zero.1 mg 6.00%
Thiamin zero.1 mg three.00%
Folate 19.5 mcg 5.00%
Total Fat zero.1 g zero.00%
Polyunsaturated Fat zero.1 g N/A
Calcium 39.zero mg four.00%
Potassium 248 mg 7.00%

Turnip has no saturated fats or ldl cholesterol, which is superb to your health. On the opposite hand, it has massive quantities of vitamin C, wholesome quantities of minerals like calcium, potassium, and manganese (9 % every day worth), and dietary fiber.

Amazing Potential Health Benefits of Turnip

1. Helps Lower Blood Pressure

Turnips comprise dietary nitrates, which are useful for the community of arteries and veins all through your physique. A 2013 research revealed within the British Journal of Clinical Pharmacology suggests some advantages embody decrease blood strain, improved endothelial dysfunction, and the diminished clumping collectively of blood platelets. However, the long-term dangers of a high-nitrate eating regimen haven’t been studied sufficient.

The potassium in turnips might assist in reducing your blood strain by drawing sodium out of your physique via urine and appearing as a vasodilator.

2. Helps in Fighting Cancer

Turnips comprise essential phytonutrients known as indoles, which, in keeping with the Linus Pauling Institute, can cut back your threat of growing lung and colorectal cancers.

According to an in vitro research revealed within the International Journal of Oncology in 2012, brassinin, a kind of indole compound, really killed human colon most cancers cells. This experiment was the primary to pinpoint the stage of most cancers cell progress the turnip compound had an impact on.

three. Improving Cardiovascular Health

The blood pressure-lowering skills of the potassium in turnips can assist forestall the onset of atherosclerosis, coronary heart assaults, and strokes. Turnips additionally comprise dietary fiber, which can assist take away extra ldl cholesterol out of your arteries and coronary heart and out of your physique.

four. Improves Bone Health

Potassium and calcium, each present in turnips, help the expansion and upkeep of wholesome bones. If you devour turnips frequently, you might discover that joint harm in addition to your threat of osteoporosis and rheumatoid arthritis are diminished. The calcium in turnips is important to the manufacturing of connective tissue in our our bodies.

5. Aids in Digestion

Studies have proven eating regimen excessive in fiber might cut back your threat of growing intestinal issues comparable to colorectal most cancers and diverticulitis. The fiber in turnips can goal diverticulitis by absorbing the water content material within the colon, softening your stool and facilitating your bowel actions. Though the origin of the digestive illness isn’t but recognized, it has been noticed that individuals who comply with a low-fiber eating regimen are extra prone to it.

6. Metabolism Booster

Turnips are wealthy in B nutritional vitamins, that are important to cell metabolism and be sure that all organ techniques operate usually and hormone ranges are secure. A scarcity of these nutritional vitamins may consequence within the disruption of regular bodily features.

7. Boosts Immune System

Just one cooked cup of turnip will provide you with 30% of your every day requirement of vitamin C. According to a 2006 research evaluation, revealed within the Annals of Nutrition & Metabolism, having the required quantities of vitamin C can assist in decreasing the signs and period of infections like a standard chilly.

A wholesome consumption of the vitamin can even forestall and assist in battling different circumstances like pneumonia and diarrhea infections. This impact is even better whenever you mix turnips with different vitamin C-rich meals comparable to guava, crimson peppers, black currant, and kiwi fruit.

8. Prevents Development of Atherosclerosis

Turnips are wealthy within the antioxidants vitamin E, vitamin C, and beta-carotene, that are thought to fight the harm attributable to free radicals in our physique. These dangerous molecules might contribute to the oxidation of ldl cholesterol and aggregation of blood platelets, resulting in atherosclerosis.

How Can Turnip Be Used?

With their zesty, peppery taste, turnips could be consumed each in uncooked and cooked type, however the easiest way to carry out their sweetness is to roast them. The smartest thing about turnips is that you should utilize them as an alternative choice to potatoes in any recipe you need. They could be mashed, baked, boiled, and steamed.

Here are a number of simple methods to make use of turnips in your cooking:

  • Boil and mash cubed turnips for an attention-grabbing twist on mashed potatoes.
  • Replace oily French fries with baked turnip fries; you’ll get the identical crispy outdoors and fluffy inside.
  • Chop or shred uncooked turnips to make use of as a salad topper.
  • Make roasted rooster with greens and turnips to have a full meal.
  • Bake or boil turnips and use them to make stews, soups, or stir-fry meals.
  • Steam turnips and have them with some butter, salt, or lemon juice for taste.
  • Try some cubed turnip in your subsequent slow-cooked roast.
  • Slice younger turnips and eat them uncooked with a dip or peanut butter.
  • Take an opportunity and add shredded turnip to your favourite coleslaw recipe.
  • Enjoy maple-glazed turnips as a aspect dish with pork, beef, or rooster.

How to Cook Turnip

Here are some attention-grabbing and scrumptious turnip recipes that may get you all busy and bustling in your kitchen.

Roasted Potato and Turnip Mash


6 medium-sized Yukon Gold potatoes (peeled and cubed)
2 tablespoons extra-light olive oil
salt & pepper
½ cup heat complete milk
2 tablespoons melted butter
1 sprig recent thyme (finely chopped leaves after eradicating from the stem)
2 turnips (peeled and cubed)


  • Preheat the oven to 400 levels F.
  • Put the potatoes and turnips on a baking sheet in a single layer. Then drizzle them with olive oil and season with salt and pepper.
  • Roast the greens for round 20 minutes. Then, after eradicating the pan from the oven, stir the greens and proceed roasting for an additional 20 minutes. The potatoes and turnips will turn into tender and evenly golden brown when you find yourself completed.
  • Transfer the greens to the bowl of a stand mixer fitted with the paddle attachment. Whip the potatoes on medium pace till they turn into creamy, however such that chunks are nonetheless current.
  • Reduce the pace of the mixer and add within the milk, melted butter, and thyme leaves. Taste the mash and season it with further salt and pepper as per style. Now your dish is able to serve.

Creamy Turnip Soup


four medium-sized turnips (about 1½ kilos)
1½ cups thinly sliced turnip greens or spinach (divided)
2 tablespoons extra-virgin olive oil (divided)
1 tablespoon butter
1 medium onion (sliced)
1/2 teaspoon dried rosemary
½ teaspoon salt plus a pinch (divided)
¼ teaspoon freshly floor white pepper plus a pinch (divided)
four cups reduced-sodium rooster broth
¼ cup shredded carrot
2 tablespoons thinly sliced scallion greens
2 teaspoons white-wine vinegar


  • Peel and slice the turnips. Heat one tablespoon of oil and butter in a big saucepan over medium warmth. Add onion and cook dinner, stirring for 5 minutes till it turns into brown.
  • Put within the turnips, rosemary, a half-teaspoon of salt and a quarter-teaspoon of white pepper; stir effectively to combine the elements. Cover and cook dinner, stirring a few times, for 10 minutes.
  • Add the broth, enhance the warmth to excessive, and let it boil. Then let it simmer, cowl, and cook dinner for 10 to 12 minutes, till the turnips turn into tender.
  • In the meantime, toss the turnip greens (or spinach) in a medium-sized bowl together with carrot, scallion greens, vinegar, the remaining one tablespoon of oil, and a pinch of salt and pepper.
  • Puree the soup within the pan by utilizing an immersion blender or switch to an everyday blender and mix till it turns into easy. Be cautious when you find yourself pureeing the new liquid.
  • Serve every portion of soup topped with a hearty quarter cup of the salad.

The Final Word on Turnips

Turnips are spherical, apple-sized root greens belonging to the Brassicaceae household. Typically, they’re gentle purple on the high, the place they’ve been uncovered to sunshine, whereas the decrease portion is white. Turnips are considered native to Northern Europe and components of the Middle East and Asia.

Turnips are fashionable all around the world immediately for his or her versatile style and the potential health advantages they supply. The vitamins in turnips could also be efficient in reducing blood strain, bettering cardiovascular health, bettering bone health, preventing most cancers, boosting the metabolism, serving to in digestion, stopping atherosclerosis, and boosting the immune system.

Turnips could be a common characteristic of your eating regimen as a result of they are often simply saved all 12 months spherical. And what’s extra, you’ll be able to cook dinner lip-smacking dishes with them comparable to roasted potato and turnip mash and dreamy creamy turnip soup. Turnips can be utilized in a spread of methods and add zest and taste to your cooking. So make the turnip a staple in your kitchen pantry immediately.

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