In today’s article, I will discuss a forgotten vegetable, which is little used nowadays, compared to the benefits it consumes or has on the human body:: Turnip I will start with an overview, we will continue with the nutritional values, 13 health benefits, use, about the side effects of turnip, and last but not least I will provide a recipe.
This vegetable is a root of the cruciferous family used all over the world both as food and for its healing properties.
The turnip is a lesser-known vegetable on the market, despite a large number of health benefits associated with it, including the ability to improve bone health, protect the heart, prevent cancer, reduce inflammation and optimize digestion.
It also regulates metabolism, increases circulation, and stimulates the immune system.
What nutrients does it contain?
Turnip root contains over 80% water and is very rich in calcium (four times more than cabbage), phosphorus, iron, potassium, copper, magnesium, manganese, sulfur, fats, and proteins, but also vitamins A, B, and C, iodine and sugars (7.4%). The seeds contain edible oil. The leaves have iron and copper.
Although it is the tuber, this veggie has nothing to do with the potatoes; it is related to radish, mustard, spinach, and cabbage.
100 g of this fresh root contains only 28 calories.
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13 Benefits of Turnip
This vegetable is a food that most people don’t think to eat regularly. It’s not surprising, they’re kind of an acquired taste, and they’re often found in unfamiliar dishes in restaurants or in recipes that call for other ingredients you don’t normally keep on hand.
But here’s the thing, this humble root vegetable is healthy, is packed with a lot of vitamins, and minerals, and has a lot to offer! They’re better for you than some other common root vegetables, and they have a lot of unexpected benefits.
Due to their nutritional composition, this veggie offers many health benefits, let’s see 13 of the most important:
• It has prebiotic effects
• Prevents constipation
• Supports the proper functioning of the immune system
• Protects the body against infections
• Neutralizes viruses and bacteria that cause colds and flu in the winter season
• Helps the body keep blood sugar stable (indicated in diabetes, weight gain, obesity)
• Helps the proper functioning of the nervous system and muscles
• Fights fatigue
• Reduces the risk of heart disease and stroke
• Protects against high blood pressure
• Helps prevent hair loss and stimulates growth
• Helps absorb iron from other foods (indicated in anemia)
• Lowers blood cholesterol; stabilizes blood sugar levels.
Uses:
It has a low caloric value and good digestibility, it is ideal in diets, but it is also recognized as an aphrodisiac.
They are added to soups and broths, which give them a pleasant aroma. They can also be pickled. It can be baked, boiled, or stuffed, it’s an ingredient in stews and salads.
This plant is used primarily as the root, but its leaves are not left aside, is highly valued in traditional medicine or as a substitute for spinach leaves in culinary preparations.
Small varieties are intended for human consumption, while larger ones are used as feed.
Ways to incorporate it into recipes:
• Add some boiled root to the mashed potato recipe.
• Slice them thinly and bake them to prepare crispy chips.
• Mix chopped roots with potatoes and carrots when you put them in the oven with a little oil and salt.
• Add some grated root to the cabbage salad for a more flavorful version.
• Saute the roots and use them as a garnish.
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The side effects
One common side effect of consuming too much turnip is flatulence. The vegetable contains a lot of fiber and isn’t very digestible. Therefore, if you consume too many turnips, you may experience abdominal discomfort because of the gas build-up or feel bloated when you eat them.
Some of the compounds found in this vegetable can affect the thyroid gland and the production of this hormone. If you are at risk for thyroid disorders, it may be preferable to exclude this root from your diet.
It can also increase your blood pressure, can cause insomnia, can produce dry mouth, and can cause nausea.
Baked Turnip Recipe
They are very easy to cook and adding them to some of your favorite dishes will increase your nutritional value.
Ingredients:
• 500 g turnip
• 30 ml of olive oil
• 1 clove of garlic
• 20 g rosemary
• 15 g sweet paprika
• Salt to taste
• Pepper to taste.
Method of preparation:
1. Wash the roots well and cut.
2. Grind the garlic. Olive oil is mixed with garlic, rosemary, paprika powder, salt, and pepper.
3. Cut the roots put them in the oil mixture, and leave them to marinate for an hour.
4. Preheat the oven to 180 degrees Celsius. The veggies are placed on a tray lined with baking paper and put in the oven.
5. Leave in the oven until browned, about half an hour. Thus, the turnip recipe in the oven is ready.
6. They are served hot, as such, or as a side dish next to chicken or beef.
Last Thoughts:
Have you ever tried turnips? They’re root vegetables like carrots and beets, but they’re generally overlooked in the produce aisle. They don’t have the same allure as their flashier cousins, so they end up sitting in baskets for months before eventually being tossed into a bin with other unwanted root vegetables.
While it’s true that this veggie doesn’t get the same attention as other, more glamorous veggies, they do have quite a few health benefits that are worth taking note of.
Turnip is a vegetable that is neglected by many people due to the undeserved reputation of being nutritionally poor. These fresh vegetables are often regarded as mere side dishes or garnishes, however, they provide so much more than just flavor.
They have antioxidant properties and contain beneficial nutrients that have no adverse side effects and provide plenty of health benefits. Turnip can be eaten raw, pickled, boiled, and roasted.
They also taste great paired with dals and curries. Anyone who has tried this humble vegetable can agree that there is so much potential to this versatile vegetable and I hope we revive its popularity soon.
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