Turnips are a popular root vegetable that grows in temperate climates worldwide. They are known for their white fleshy taproot. The name turnip combines the words turn and neep, derived from the Latin napus. If you have ever wondered what a turnip is, read more about this delicious root vegetable.
Turnips contain many antioxidants, such as vitamin C and beta-carotene
What Are Turnips?
Turnips are root vegetables commonly cultivated in temperate climates across the globe. They are recognized for their white fleshy taproot. The name "turnip" is derived from the merging of "turn" and "neep," with "neep" originating from the Latin term "napus." These vegetables thrive in temperate regions and enjoy widespread popularity among growers and individuals who appreciate their culinary and nutritional value.
Turnips are edible and can be used in salads and dips. They can also be shredded and added to coleslaw. However, some turnip compounds can affect the thyroid gland, so check with your doctor before consuming this root vegetable. Turnips are a healthy vegetable, but they may harm people with certain thyroid disorders.
Turnips can be eaten raw, roasted, or boiled. They can also be steamed and sautéed until soft. They are also often used in Middle Eastern dishes. They pair well with falafels, kebabs, gyros, and sandwiches. This root vegetable is versatile enough to be substituted for most other vegetables.
Turnips have a long shelf life. To store them, cut off the green ends and place them in a plastic bag. They should remain fresh in the fridge for about a week or two. You can also use the greens from turnips. Depending on how much you plan to cook, turnip greens can be stored in the refrigerator for up to three days or in the freezer for up to six months.
Nutrition Facts of Turnips
Turnips have a high nutritional profile. They are low in calories and packed with vitamins and minerals. They are a good source of vitamin C, which protects the body from free radicals, promotes iron absorption, and regulates blood cholesterol. In addition, turnip greens are a good source of fat-soluble vitamins A and K.
Nutritional facts of 100 grams (3.5 ounces) of turnip include:
- Calories: 28
- Fat: 0.1 g
- Sodium: 67 mg - 2% of the Daily Value (DV)
- Potassium: 191 mg - 5% of the DV
- Carbohydrates: 6 g - 2% of the DV
- Fiber: 1.8 g - 7% of the DV
- Sugar: 3.8 g
- Protein: 0.9 g - 1% of the DV
- Vitamin C: 35% of the DV
- Iron: 1% of the DV
- Vitamin B6: 5% of the DV
- Magnesium: 2% of the DV
- Calcium: 3% of the DV
Vitamins and Minerals
Turnips contain many antioxidants, such as vitamin C and beta-carotene. These nutrients can help protect the body from melanoma, stomach ulcers, and even prostate cancer. In addition, they can help reduce the risk of cardiovascular diseases due to their antioxidant and anti-inflammatory properties. In addition, they are loaded with omega-3 fatty acids and vitamin K. These compounds help to improve digestion and ease the pain associated with digestive problems.
The roots and greens of turnips are rich in potassium and calcium. They also contain lutein, beta-carotene, and manganese. These nutrients are essential for your health and should be included in your diet regularly. Turnips have a small amount of fat. However, the fat content should be weighed against their low protein content.
Turnip greens contain the highest amount of vitamins and minerals. These are also sometimes referred to as turnip tops or leaves. These parts of the turnip contain the most vitamins A, C, and K. These components contribute to healthy bone growth and development. They also have nearly half of the daily folate requirement, a crucial methylation nutrient that contributes to DNA synthesis and amino acid metabolism. Turnip greens are also excellent sources of antioxidants.
Health Benefits of Turnips
Turnips have numerous health benefits, including preventing cancer and improving bone health. They also improve digestion, boost the immune system, and reduce inflammation. In addition, they contain a potent antioxidant known as lutein, which protects the eyes against macular degeneration and cataracts. Turnips are also a good source of calcium, which helps prevent osteoporosis and other common diseases.
These roots are loaded with vitamin K and contain omega-3 fatty acids, which help the body fight cardiovascular diseases. They are also high in fiber, which promotes regular bowel movements and lower cholesterol levels. Additionally, turnips have high amounts of vitamin C, which supports the immune system, aids in collagen synthesis, and decreases oxidative stress. They contain B vitamins, manganese, iron, potassium, and phytonutrients.
Another great benefit of turnips is their high fiber content. They provide a significant portion of your daily fiber needs and can be combined with other high-fiber foods to achieve the most beneficial effects. Other high-fiber foods include berries, artichokes, avocados, and rhubarb. Turnips also belong to the cruciferous vegetable group, a group of vegetables that have many health benefits.
Turnips are very versatile vegetables and can be added to many dishes. They are an excellent addition to mashed potatoes or mashed cauliflower. You can also slice them thinly and use them in stuffing. Turnips are a great addition to your diet, so try adding them to your next meal.
Side Effects
Turnips are high in fiber and contain several beneficial nutrients, but they are best consumed in moderation. Overeating turnips can cause problems for the digestive system, including gas, bloating, and cramps. You should also avoid excessive consumption if you have thyroid problems. This root vegetable is widely grown worldwide, so it's easy to find in any grocery store.
Despite its many benefits, turnips can cause allergic reactions in some people. While allergic reactions to turnips are rare, they do occur. The cross-reactivity of IgE antibodies with latex causes them. People with this reaction should seek medical advice before consuming turnips. Turnips can be safely fed to babies and may be steamed, cooked, or mashed. Young babies can easily digest the cooked form of turnips.
Tips on Including Turnips in Meal
There are several ways to incorporate turnips into your meal plan. You can boil, roast, or mash them to add to a soup or stew. They can also be frozen. Once cooked, turnips are delicious and can last two weeks in the refrigerator crisper. These root vegetables are low in calories and carbs and are versatile enough to add a new twist to your favorite dishes.
To start cooking with turnips, begin by cleaning them thoroughly. You can do this by placing a vegetable brush underneath running water. You can also chop, dice, or grate turnips for cooking. Be sure to cut them in half so they have a flat surface. This will also make the cooking process easier.
Once you have peeled and sliced your turnips, roast them until they are fork-tender. This could take an hour or longer, depending on how big your turnips are. Once soft, serve them with salt and pepper or toss them with chopped fresh herbs.
You can also use turnips as a salad vegetable. You can serve them with other vegetables on a crudites platter. Or you can make a turnip gratin by mixing it with potatoes. This will help balance the sweetness of the turnip. You can also steam turnips to keep their natural sweetness intact. You can also mash turnips or roast them to add a savory touch to your main course.
