Turnip Health Benefits : 4 Proven reasons to include it in your Diet

Updated on December 2nd, 2019
turnip health benefits

From reducing inflammation to preventing cancer, protecting your health and whatnot, turnip is an excellent vegetable with a wide array of benefits. Read this article to learn about the significant turnip health benefits.

What is a Turnip?

Turnip is a root vegetable scientifically known as Brassica rapa. It is white-skinned and is grown in temperate regions.

Turnip Nutrition Facts

Turnips have a wondrous nutrition profile that makes them a healthy choice. Wild turnip is a rich source of phosphorus, calcium, potassium, sodium, magnesium and contains a high amount of Vitamin C, niacin and folate. It also provides you with a high amount of fiber.

Health Benefits of Turnips

Turnips, as well as turnip greens, are eaten across the globe for their numerous health benefits(1). Listed below are some of the prime turnip health benefits that you must know.

1. Turnips improve your Digestion

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Improved digestive health is one of the significant turnip health benefits. Consuming turnips helps regulate your bowel movement and promotes better digestion.

It is because the vegetables are rich in dietary fiber that can bulk up the stool and regulate its movement through the gut. Thus, it helps in keeping your gut clean and promotes better absorption of nutrients.

2. Strong Bones is one of the prime turnip health benefits

Turnips supply you with an abundant amount of calcium which helps strengthen your bones. Calcium is an essential constituent of bones and promotes their growth and repair.

It boosts your bone density and prevents bone loss with age, thus preventing conditions like osteoporosis and arthritis. Add the veggie to your diet and enjoy the numerous turnip health benefits including strong bones.

3. Turnips are known to fight Inflammation

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Turnips especially, their leaves owing to the presence of Vitamin K and omega-3 fatty acids have potent anti-inflammatory properties. Thus, these are beneficial for curing various inflammatory conditions and reduce your risk to heart diseases. The omega-3 fatty acids are considered to be the ‘good fats’ for your body.

These can aid in lowering cholesterol levels and reducing inflammation. Boil the leaves and enjoy the turnip health benefits. It can help cure arthritis, gout and chronic pain.

4. Turnip health benefits include a stronger Immune System

Turnips are rich in ascorbic acid and Vitamin C both of which are known to boost your immunity. Vitamin C promotes the production of antibodies and WBCs, your body’s defense army against foreign entities that cause infections and various diseases.

Further, it exhibits potent antioxidant properties that help kill the free radicals present in your body that can cause cardiovascular diseases and cancer.

Turnip Recipes

Here are some savory turnip recipes that you can try to enjoy the turnip health benefits.

1. Onion and Turnip Soup

This creamy onion and turnip soup are just perfect for chilly winters.

onion and turnip soup
Image: ShutterStock

What will you need?

  • One big onion (finely diced)
  • Two young turnips (peeled and diced)
  • One cup of water
  • One potato (peeled and diced)
  • Two to three tablespoons of olive oil
  • A pinch of dry rosemary
  • Two and a half cups of vegetable stock
  • A pinch of ground nutmeg
  • Sea salt and white pepper to taste

How to prepare?

  • Heat olive oil in a pot over medium heat.
  • Add onion and sauté till it turns translucent
  • Next, add turnip and cook for about three minutes
  • After that, add potato, vegetable stock, water and rosemary
  • Bring it to boil and then lower the heat
  • Keep it on simmer until turnip and potatoes are cooked
  • Turn off the heat and let the soup cool
  • Once the soup cools, add it to the blender and whizz to get a creamy texture
  • Pour the soup in a pot and add white pepper, salt, and nutmeg
  • Heat it again and then serve.

2. Turnip Fennel Juice

This turnip juice is flavorsome and packed with nutrition.

What will you need?

  • Half a turnip (chopped)
  • One apple (chopped)
  • Three carrots (chopped)
  • Half fennel bulb

How to prepare?

  • Add all the ingredients in the blender and process them
  • Strain the mixture to get the juice
  • Refrigerate the juice and serve it chilled

3. Roasted Turnips

roasted turnips
Image: ShutterStock

Roasted turnips are a savory and easy option for veggie lovers.

What will you need?

  • Two turnips (peeled and chopped)
  • A tablespoon of coconut oil
  • Salt to taste

How to prepare?

  • Preheat your oven to 400 F
  • Put the chopped turnips in a baking pan
  • Drizzle some coconut oil and add salt
  • Toss the diced turnips to coat them thoroughly
  • Put the baking pan in the oven
  • Roast the turnips for about thirty minutes until the turnips get tender
  • Take them out and allow to cool
  • Roasted turnips are ready to be savored

Turnips might not be that popular as compared to other vegetables but these are not devoid of benefits. These white-skinned vegetables containing some essential nutrients are excellent for your health. So, add them to your diet and enjoy the numerous turnip health benefits. However, you must not eat them in excess.

Side-effects of turnips

Turnips are phenomenal for your health, but consuming them in excess can be dangerous. Overconsumption of turnips may cause:

  • Increased risk of cancer
  • High blood sugar levels
  • Increased risk of Hypotension
  • Digestive problems like diarrhea, intestinal gas, etc.
  • Allergic reactions

Frequently Asked Questions

1. Are turnips low in calories?

Yes, turnip calories mount to only 28 in a 100 g which makes them a low-calorie food.

2. Are turnip leaves poisonous?

No, turnip leaves are not poisonous, you can eat them.

3. Are turnip seeds edible?

Yes, the tender turnip seeds are edible. You can enjoy them raw or even cook them.

4. What do turnips taste like?

Concerning taste, turnips lie between potatoes and carrots. These are slightly bitter than carrots but are not as starchy as potatoes.

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