benefits of turnips

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Benefits of Turnips

51. Digestive Health
Turnip greens are high in fiber which helps support the bodys digestive system. Some research suggests that glucosinolates may also help the stomach process bacteria like Helicobacter pylori. This root vegetable usually sold bunched or topped. In the markets look for fresh roots that are small, firm, round and impart delicate sweet flavor. Avoid larger as well as over matured roots as they are woody in textured and excess in fiber that makes dishes unappetizing.
52. Bone Health1
Turnips are a great source of calcium and potassium, essential minerals for healthy bone growth and helping to prevent bone diseases such as osteoporosis. Once at home, remove the top greens as they rob nutrients of the roots. The roots can be stored for few weeks at low temperatures (32
53. High In Fiber
Fiber helps regulate the metabolism, controls body weight and supports a healthy, active colon. Turnip greens offer about 20% the DV of fiber. Both root and top greens are used for cooking. Wash roots in cold running water in order to remove soil and any fungicide residues from the surface. Trim the top and bottom ends of the vegetable. Peeling may not be necessary if roots are young; however, over matured turnips will have tough skin that should be removed.
54. Weight Loss
Any low calorie, nutrient rich foods like turnips can be a great addition to an effective weight loss program. The high fiber content of turnips should promote an active, healthy metabolism as well. Young turnips are one of the favored items in raw salads for their sweet taste, complementing with cabbage, parsnips, carrots, beets, etc.
55. What health benefits do turnips have
Turnips are a nutritionpacked but often overlooked fall vegetable. A member of the cruciferous family along with broccoli, cauliflower and kale, they are rich in glucosinolates, compounds believed to have antioxidant properties. Oh, and they taste great! You should prepare and eat both the turnip root (the bulbous bottom part) and the greens. The bulb is high in vitamin C, while the greens are a good source of vitamins C and K, folate and calcium. One cup of turnip bulb and greens provides 35 calories and 8 grams of quality carbohydrates along with 3 grams of fiber, a little more than 1 gram of protein and 14 percent of the dietary reference intake for potassium.
56. Salad Recipe
Turnips mild flavor lends well to simply washing, cutting and eating them raw, as in a salad; however, most people choose to cook them. One of my favorite ways to enjoy turnip bulbs is to cook until tender and mash (like potatoes). You can simply eat mashed turnips, or cook half turnips and half potatoes (new, purple or sweet). You can caramelize the root by sauting 3 cups of chopped turnip root with water and vegetable (or chicken) stock, plus onions and 1 tablespoon butter. The result is a very richtasting side dish your whole family will gobble up for dinner. Similar to any other green, turnip greens can be cooked simply with a little olive oil, salt and garlic or onion.
57. Turnips resemble potatoes
Turnips resemble potatoes in texture and appearance but exude a bitter flavor that pairs well with sweet meat like pork. This root vegetable can be found yearround in the produce section but is in season from October through March in most areas. Adding turnips to your diet provides you with a number of vitamins and minerals to benefit your overall health.
58. Greens
Buy turnips with their tops intact, as the greens contain a wealth of nutrients. The dark leafy greens offer more than a days worth of vitamins A and K. In addition, the greens provide folate and vitamin C. Turnip greens are a source of calcium, with 197 mg per boiled cup. Theyll also boost your intake of dietary fiber and iron, as well as carbohydrates for energy.
59. Fiber and Calories
With just 51 calories per mashed cup, turnips are a lower calorie choice than an equivalent amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber a significant amount, considering women need 25 grams each day and men need 38 grams daily. Fiber can help you feel full, especially helpful if you are watching your calorie intake. In addition, fiber promotes a healthy digestive tract and low cholesterol.
60. Atherosclerosis
Turnips, like other vegetables, has a high quantity of insoluble fiber, and this is good for cardiac health. the roots and top greens contain small amount oxalic acid (0.21 g per 100 g), a naturallyoccurring substance found in some vegetables belonging to Brassica family, which may crystallize as oxalate stones in the urinary tract in some people.


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