How turnips are beneficial for the human body: composition, calorie content raw, boiled, stewed

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

What does a turnip look like?

Turnips are easy to distinguish from other vegetables due to their smooth, round, slightly flattened roots, such as the one 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 its weight can reach 10 kg. In the garden, the vegetable stands out for its jagged dark green leaves and racemose inflorescences, each with 15 to 25 bright golden flowers.

Turnip: is it a vegetable or fruit?

Although turnips are often used as an ingredient in desserts, they are undeniably a vegetable. In addition to sweet dishes, main courses and soups have been made from this root vegetable since ancient times, kvass was made from it, pies, meat and poultry were stuffed with it. Today, 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 reminiscent of radishes, only without its characteristic bitterness. Steamed and stewed root vegetables are sweeter and similar to carrots.

Nutritional value and chemical composition of turnips

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

What vitamins are contained in turnips?

Turnips are a source of many beneficial vitamins and minerals needed by humans. The raw vegetable contains large quantities of vitamin C - its proportion is twice as high as that in other root vegetables. Turnips, especially yellow ones, contain an abundance of vitamin A, which is responsible for visual acuity and orientation in the dark.In addition, it contains B vitamins, vitamins PP and E, easily digestible polysaccharides and sterol, which promotes joint elasticity. In addition, the root vegetable contains a unique substance, glucoraphanin, which has properties to resist malignant cancer tumors.

Turnips also contain an abundance of minerals. It contains copper, iron, manganese, zinc, iodine, and sodium. This healthy vegetable is especially rich in calcium, potassium and phosphorus.

How many carbohydrates are in turnips

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

How many calories are in turnips

The calorie content of 100 g of turnips prepared in various ways is also not much different:

• raw vegetable has the lowest energy levels - 26 kcal;
• fried and steamed root vegetables have 29 kcal;
• Boiled turnips have the highest calorie content - 33 kcal.

Such a low energy value, along with its beneficial properties, make turnips an indispensable vegetable in the diet of those who want to stay slim and watch their weight.

Beneficial properties of yellow, white, black turnips

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

• yellow;
• white;
• black.

• Yellow Turnips are high in vitamin A, which is widely known for its ability to improve vision. In addition, it has a beneficial effect on the skin and strengthens the immune system. The rigid structure of the vegetable activates the work of the intestinal microflora, which, in turn, prevents the occurrence of problems with the gastrointestinal tract;
  
• White This variety of root vegetable is characterized by a more delicate texture. Root vegetables contain a lot of fiber, which is why they are recommended for people with bowel disorders, in particular diarrhea. It also contains a large number 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 microelements in its composition, which is why its properties are often used for medicinal purposes. It has proven itself especially well in cases of hypovitaminosis and is indicated for people with weak immunity.
  

What are the benefits of turnips for the human body?

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

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

Phosphorus, which is also very abundant in vegetables, 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 irritants and stress.

The cellulose contained in the root vegetable has laxative properties that help cleanse the body and prevent stagnation of nutritional compounds.

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

What are the benefits of turnips 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 enhances the production of testosterone, the amount of which determines sexual desire and the body’s ability to produce sperm. In addition, turnips contain B vitamins, the health benefits of which include regulating hormonal levels and reducing the psycho-emotional harm that men face every day.

What are the benefits of turnips for a woman’s body?

Turnips also have significant benefits for a 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 promotes weight loss, and fiber, which has an absorbent property, safely removes toxins, waste and excess fluid from the body.The root vegetable also improves skin condition and is recommended for acne, eczema and pimples. In addition, choline and phosphorus in turnips make it easier to cope with nervous tension and soften emotional swings, which is especially important during menopause and the postpartum period.

Is it possible to turnip during pregnancy and breastfeeding?

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

As for nursing women, turnips are also very useful for them, however, some varieties can give the milk a bitter taste, which is why the baby may refuse to eat. This is worth considering when adding a vegetable to your daily menu.

At what age can you give your child turnips?

Thanks to its beneficial properties, turnips become an ideal product for children switching to solid foods. Nutritionists recommend introducing vegetables into a child’s diet at 6–7 months of life in the form of a soft puree. For the first test, it must be given on the tip of a teaspoon, then wait 24 hours to determine the absence of allergic reactions. The product itself is not allergenic, but 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 proportion of root vegetables in the children's menu.

The 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 filling and relieves hunger for a long time, which helps to avoid unplanned snacks. In addition, it regulates the water balance in tissues and relieves swelling, and its mild laxative properties allow you to cleanse the body and normalize digestion. Daily consumption of this root vegetable will have a positive effect on your well-being and figure within 3-4 months after introducing it into the diet, especially if you replace potatoes with it. Unlike the latter, turnips contain much less carbohydrates, the excess of which is responsible for the appearance of fat deposits on the body.

Is it possible to turnip if you have diabetes?

Despite the abundance of beneficial properties, you should use turnips with diabetes mellitus with caution, 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 vegetable 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. You can eat turnips raw without fear of sudden spikes in blood glucose. However, even in this case, it is recommended to consult a specialist before using the product.

In what form is turnip healthier?

Turnips do not lose their valuable qualities, no matter how they were prepared.Therefore, it is clear to say in what form this vegetable becomes most useful. A lot here depends on the preferences of the eater, however, certain types of heat treatment still enhance some of the properties of the root vegetable, which is worth considering when starting cooking.

Is it possible to eat raw turnips?

As already mentioned, turnips can be consumed in almost any form. Raw root vegetables are no less tasty than cooked ones, and some beneficial properties are inherent only in fresh vegetables. So, it has expectorant properties. This makes raw turnips, in particular the juice from them, 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 amount of useful vitamins allows you to prepare incredibly varied salads from raw root vegetables. This vegetable goes especially well with carrots and cabbage:

1. For the salad, take 250 g of turnips and young cabbage, 150 g of carrots, ½ bunch of parsley and dill, 50 g of sunflower oil and grainy mustard.
2. The cabbage is finely chopped, and the carrots and turnips are grated on a not very fine grater.
3. Finely chop the greens and then combine them with vegetables.
4. Then season the salad with oil and add mustard. Before serving, salt to taste.

This healthy vegetable can be supplemented with apples. This simple combination will make up for the lack of nutrients during the winter:

1. 4 small root vegetables are peeled and chopped on a coarse grater.
2. Apples in the amount of 4 pcs. peel and core and cut into thin strips. To prevent them from starting to darken, you can lubricate them with fruit vinegar or lemon juice.
3. Mix the ingredients, add salt and sugar to taste.
4. Before serving, pour 1 tbsp over the finished salad. 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 cause any harm to health for other people. On the contrary, it will help cleanse the blood vessels, which will increase the blood supply to all tissues of the body and the brain, and, consequently, improve memory. And the mild sedative properties of the steamed vegetable help fight sleep disorders.

Steamed root vegetables were considered the simplest of all possible dishes: it is not for nothing that this property is enshrined in a proverb. It's really easy to prepare:

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

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

1. To prepare the 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. Raisins and vegetables are thoroughly washed. Apples are peeled and cored, cut into cubes.
3. The root vegetable is cut into small cubes and placed in a thick-walled bowl.
4. Combine the vegetable with apple zest, raisins and spices.
5. Fill with water, add vegetable oil and cover with a lid.
6. Place the dishes on the stove or in the oven and bring to a boil.
7. Then turn off the heat and simmer the dessert for another 40 - 60 minutes. Check readiness with a fork.

Is boiled turnip healthy?

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 its antiseptic properties can reduce toothache and eliminate inflammation of the mucous membranes of the stomach and intestines. In addition, hot vegetable pulp, ground to a puree, can be used externally as a remedy for gout, abrasions, and skin diseases.

Can you eat turnip leaves?

The leaves of this vegetable also have beneficial properties. In Slavic lands, they were no less a popular product than the root vegetable itself, thanks 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 levels of which in young leaves are close to 75% of the daily value. Therefore, the green parts of the vegetable will be an excellent vitamin supplement for salads, soups, sauces and main courses.

Restrictions and contraindications

Although the benefits of turnips are undeniable, like most products, it has certain contraindications, failure to comply with which can cause significant harm to the body. It is not recommended to eat this root vegetable for groups of people suffering from:

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

Conclusion

Turnip, the health benefits and harms of which are described in this article, is a unique vegetable whose properties deserve much more recognition. The value of this root vegetable remains no matter how you prepare 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.

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