Turnip - description, benefits and harms of the vegetable, composition, calorie content, photo

What is a turnip?

The plant known to botanists as Brassica Rapa is what we call turnip. This root vegetable with white, greenish or purple-red skin belongs to the Cruciferous family and has been growing throughout the world since ancient times. Today, about 30 varieties of “domesticated” turnips, a close relative of the wild turnip, are grown commercially.

Content:

• What is a turnip?
• Nutritional characteristics
• Benefits for the body
• Turnip in folk medicine
• Possible dangers
• Use in cooking
• Culinary ideas
• Other uses for turnips

It is believed that the first wild turnips appeared in Europe, Central Asia and the Middle East. Researchers suggest that this root vegetable saved people from famine 4,000 years ago. The first to engage in mass cultivation of turnips were the Hellenes and the ancient Romans. Although already in ancient times, turnips were primarily food for the poor.

This vegetable has more than once protected humanity from starvation, but even this did not help it enter the rank of “elite” and respected. For centuries, turnips in different countries were considered food for slaves and livestock. And not the least role in this was played by the specific mustard flavor of the root vegetable.

True, in Rus' turnips were the main thing on the tables. In those ancient times, it was used almost the same way we use potatoes today. Everything changed when Catherine the Second accustomed her subjects to potatoes, which were fashionable at that time, and turnips remained only on the tables of the poor who could not afford potatoes. By the twentieth century, the descendants of the Russians had practically forgotten about this vegetable. Although even today this plant is cultivated in almost all countries, even in tropical regions, it takes root there only in the highlands.

Nutritional characteristics

Despite its unpopularity, turnip is a healthy and nutritious vegetable, a source of important substances for humans.

Thus, 100 g of root vegetables contain about 30 mg of vitamin C, a powerful antioxidant important for maintaining immunity and tissue repair. Turnips also provide most of the B vitamins that the body needs daily. B-vitamins are necessary for the proper metabolism of fats, carbohydrates and proteins, they are indispensable for the nervous system, and are responsible for the health of the skin, hair, liver and eyes.

A little more than 75 mg of calcium (about 8 percent of the daily value) is contained in a 100-gram turnip. The vegetable is also rich in potassium, which is important for maintaining blood pressure and fluid balance in the body. The root vegetable contains iron, magnesium, phosphorus, sodium, zinc, manganese, selenium and a large number of amino acids.

And in addition to all the mentioned benefits, it is important to say that this vegetable is a dietary product suitable for people on a diet. If a 100-gram serving of boiled potatoes contains almost 200 kilocalories, then the same amount of turnip puree is only 51 kcal. At the same time, the puree contains quite a lot of fiber, which significantly increases the ability of the root vegetable to satisfy hunger and keep you full for a long time.

But besides the root vegetable, the greens of the vegetable are also edible and healthy. The dark young leaves contain more than the daily requirement of vitamins A and K, and the tops are also rich in vitamin B9, ascorbic acid, calcium, iron, fiber and carbohydrates.

Nutritional value per 100 g of root vegetables

Nutritional value per 100 g of turnip greens

Benefits and beneficial properties

1. The vegetable is useful to consume to activate the function of the respiratory and digestive organs. Turnip activates intestinal motility.

2. The beneficial substances of turnips cleanse the kidneys, intestines and circulatory system of harmful substances.

3. Eating a healthy vegetable promotes the secretion of bile, preventing the formation of stones.

4. The root vegetable is useful to use for viral or cold diseases.

5. You can rinse your mouth with the juice of the tops if your teeth hurt or your gums are inflamed.

6. Patients with diabetes can benefit from eating yellow turnips, which contain glucoraphanin. It stabilizes metabolism and activates the pancreas.

Disaccharides and monosaccharides are present in the vegetable, but in minimal quantities to cause harm to a diabetic patient.

7. Turnip even with prolonged use prevents cancer. This type of turnip gives women clear skin, thick hair and healthy nails.

8. If you eat a turnip every day, you can forget about acne. In the village they used to steam turnips in a Russian oven and sleep peacefully all night. Northerners use yellow turnips to prevent scurvy.

9. Black turnips were mixed with honey to fight coughs, treat urolithiasis, toothache and calm the nerves.

10. White turnips are not inferior in healing properties to other types of vegetables. In addition, it is not bitter and can be cooked in 5 minutes. A decoction of the white root vegetable is used as a relaxing effect.

11. Eating turnips will significantly strengthen the immune system due to the content of vitamins, beneficial macroelements, and fatty acids.

12. Eating the vegetable is beneficial for treating oral diseases.

13. Due to its magnesium content, consuming this healthy vegetable is beneficial for older people.

Benefits for the body

Plant-based foods are beneficial for preventing obesity, diabetes, heart disease, and improving overall health and appearance.

But in addition to these benefits common to vegetables, turnips also have their own list of beneficial properties.

Reduces blood pressure

Several years ago, British researchers determined that this root vegetable has several cardiovascular benefits. These include the ability to lower blood pressure and prevent excessive platelet production. The potassium contained in the vegetable also helps relax blood vessels and gently lower blood pressure.

Protects against cancer

At the end of the last century, scientists declared that cruciferous vegetables have the ability to prevent cancer. All vegetables in this group contain sulforaphane. It is this compound that gives the fruit a bitter taste, but at the same time has the power to prevent malignant degeneration of cells. In the laboratory, sulforaphane has been proven effective in slowing down the division of cancer cells.

Promotes proper digestion and detoxification

Turnip is a vegetable high in fiber, which is known to be indispensable for maintaining a healthy rhythm of the digestive organs. Dietary fiber not only promotes rapid digestion of food, but also maintains stable blood sugar levels. This last fact suggests that the fiber contained in turnips supports healthy metabolic processes. In addition, insoluble fiber has the ability to absorb toxins accumulated in the body and quickly remove harmful substances.

Prevents diverticulosis

The risk of developing diverticulosis is significantly lower in people whose diets are rich in fiber-rich vegetables. Turnips just meet these requirements. Raw and cooked root vegetables are rich in dietary fiber, which means they promote easy bowel movements and reduce blood pressure and inflammation in the colon.

Improves vision

Vitamin A isn't the only thing that's good for your eyes. Moderate intake of vitamin C has also been scientifically proven to help maintain healthy eye function and protect against UV damage. Many people think that citrus fruits are perhaps the only source of ascorbic acid. This may come as a revelation to some, but cruciferous vegetables also contain surprisingly high supplies of the vitamin. Only two small turnips can provide the body with vitamin C in the amount necessary for daily needs.

Antimicrobial and anti-inflammatory

Turnip greens contain rich amounts of glucosinolates. These are sulfur-containing compounds that have anti-cancer properties and also protect against fungi, bacteria and prevent inflammation. By the way, among all cruciferous vegetables, turnips are second only to mustard in terms of the amount of this substance they contain.

What else is turnip good for:

1. This root vegetable is a good anti-inflammatory and relieves asthma symptoms.
2. Thanks to vitamin C, the vegetable is useful in preventing scurvy.
3. Root vegetables and tops are rich in antioxidants, which protect the body from free radicals, thereby preventing the development of atherosclerosis and destruction of blood vessels.
4. Ascorbic acid makes the root vegetable useful for smokers: it has a beneficial effect on the condition of the lungs.
5. Strengthens bones and teeth, prevents osteoporosis and reduces the risk of developing rheumatoid arthritis.
6. The nutrients contained in turnips help restore connective tissue within the body.
7. Strengthens the immune system.
8. Promotes healthy metabolism.
9. Improves the functioning of the nervous system and liver.
10. Prevents the formation of gallstones.
11. Activates healthy hair and nail growth.

Benefit for health

Turnips contain microelements, biologically active substances, and vitamins. In terms of the content of coarse dietary fiber, the vegetable is ahead of other members of the cabbage family, including horseradish. Fiber is not digested in the small intestine, but swells with water, and as it moves through the colon, it removes up to 10% of the cholesterol from fatty foods and cancer-causing toxins.

Useful compounds and vitamins in turnips:

• Ascorbic acid is responsible for the elasticity of all organs, including skin and blood vessels.
• Folic acid is necessary for human hematopoiesis.
• Isocyanates - substances that have an anti-cancer effect, are contained in the tops.

Benefits of the plant:

• enhances intestinal function;
• speeds up digestion;
• promotes the production of gastric juice;
• cleanses the body of toxins;
• increases immunity;
• relieves vitamin deficiency;
• prevents colds;
• stimulates the gallbladder;
• prevents the formation of stones;
• strengthens teeth and nails;
• improves skin condition.

The usefulness of black, yellow, green and white turnips is the same. The color of the peel depends on the variety, but the chemical composition of the vegetables remains unchanged.

For women

The plant is especially useful for women in menopause, it calms the nerves and evens out the emotional background. The vegetable can be eaten to improve the condition of nails, hair and skin (turnip helps fight rashes on the face).

The root vegetable is a champion in organic sulfur content. This healing element is necessary to maintain youth and good skin condition, it cleanses the blood, strengthens the immune system, increases bile production, and protects against toxins and radioactive contamination.

During pregnancy

Dishes made from boiled and stewed turnip vegetables are tasty, nutritious, easily digestible, and supply the pregnant woman’s body with essential microelements and vitamins. The root vegetable and its juice can be used as a folk remedy to treat colds, since many medications are prohibited for women during pregnancy.

Expectant mothers can include the product in salads and soups, combining it with other vegetables, meat and fish. To get rid of the bitter taste of raw turnips, just pour boiling water over the root vegetable.

For men

Vitamin B in the plant normalizes the hormonal levels of men, which helps increase libido and improve erection.

All cruciferous vegetables, and especially turnips, contain plant antibiotics and phytoncides. Given the mild diuretic effect of the vegetable, antibiotics quickly remove pathogenic microflora from the urethra.

For children

Vegetable puree from root vegetables can be introduced into a child’s diet from 6 months. The minerals and vitamins that make up turnips are necessary for the full growth and development of the baby. Carbohydrates in vegetables normalize the functioning of the digestive system and can be combined with any food. The product helps the absorption of iron and, thus, promotes faster development of the child's brain.

For diabetes

The healing properties of turnips are invaluable for people with diabetes due to the folic acid content in it. Other vitamins contained in the vegetable are also useful for this disease:

• RR,
• TO,
• WITH.

The product, even after heat treatment, is eaten without salt, which is especially important for diabetics. Turnip helps lower blood sugar and improves kidney function. For type 2 diabetes, baked vegetables are most beneficial.

Turnip in folk medicine

A decoction of the leaves and stems is believed to be useful in treating cancer. Boiled turnips with lard are mentioned in some folk recipes as a remedy for breast cancer. Dried flowers and vegetable seeds help fight malignant formations in skin cells. The seed pulp is also used to treat burns. In South Korea, turnip is known as a diuretic and a natural cure for jaundice and digestive disorders. In Iran, root vegetables boiled with salt are given to people with severe coughs and colds. In Rus', turnip juice was used to treat sore throats, and a decoction was used to treat asthma, tachycardia and insomnia. Warm pulp from boiled or baked root vegetables was applied to joints affected by gout.

Possible dangers

Like other members of the cruciferous family, turnips contain glucosinolates. Excessive consumption of this substance impairs the production of thyroid hormones. This fact makes turnips an undesirable product in the diet of people with gland dysfunction.

Greens contain small amounts of oxalic acid, which, when ingested, can crystallize and form stones in the kidneys and urinary tract.

It is undesirable for people with gastritis, ulcers, colitis and gastroenteritis, as well as inflammation of the kidneys and liver, to consume raw root vegetables.

The benefits and harms of turnips

Let's start with the fact that turnips, unlike potatoes, are a dietary product. Because it contains half as many calories. But this is not yet useful, but just a preface.

Much more important is that turnips can prevent and alleviate many diseases, which include:

• rheumatism, arthritis and other ailments that make us suffer from joint pain
• diabetes mellitus (due to the low sugar content, as well as due to the presence of a special active substance in turnips - glucoraphanin)
• chronic constipation (however, you need to act here very gradually and carefully, monitoring your well-being)
• oncology (just don’t expect a complete cure from one serving a day)
• toothache (you need to rinse your mouth with turnip broth)
• sore throat, laryngitis and other diseases of the nasopharynx (you also need to rinse with a decoction)
• increased nervous excitability
• kidney stones, edema (due to the diuretic and antiseptic effect of the active substances contained in turnips)
• cardiovascular diseases
• any diseases of the respiratory system, including asthma and tuberculosis, regardless of their origin

It is also believed that turnips can have analgesic and antiseptic effects, as well as prevent baldness and premature gray hair. Moreover, turnips are also used as a remedy that can slow down the development of eye diseases.

It is also worth noting that turnips are absolutely objectively a very worthy source of easily digestible calcium (provided that the root vegetable is consumed raw).

Use in cooking

Turnips taste like a cross between potatoes and carrots, but with a hint of mustard. Young root vegetables can be eaten raw and added to salads. Older ones are usually boiled, used for making soups, stews, vegetable purees, pickled and baked. Ripe turnips have tougher skin but also a more intense flavor. Thanks to its special taste, the vegetable goes well with meat, in particular pork.

In Italy, a popular side dish is prepared from the root vegetable; this vegetable is used in the cuisines of India and Pakistan, and a traditional winter salad is prepared from raw grated turnips and fresh herbs in the Tyrolean Alps. In Lebanon they eat it pickled, and in Japan they like it fried.

Some also use young turnip leaves for food. Salads are prepared from them, seasoned with lemon juice and vegetable oil.

Culinary ideas

Cream soup

You will need 3 large turnips, 2 carrots, celery, 1 liter of chicken broth, parsley, onion, salt, pepper. While finely chopped onions are fried in vegetable oil, cut the vegetables into small pieces, add chicken broth and boil until tender. Add spices to the finished soup and grind everything in a blender until smooth. Add fried onions. Chopped herbs and sunflower seeds are suitable for decorating a plate of cream soup.

Turnip fritters

Mix grated root vegetables, carrots, onions, egg, spices and a little flour. You should get a homogeneous mass without lumps. Fry the pancakes in a hot frying pan in a large amount of vegetable oil.

Light salad

Ingredients for the salad: 500 g turnips, 1 carrot, 150 g crab sticks, half a can of corn, parsley and green onions, salt, pepper, garlic clove, mayonnaise.

Grate raw turnips and carrots. Cut crab sticks into small cubes. Add the rest of the ingredients and mix. Decorate with greens.

Turnip and pear salad

Grate one turnip, two carrots and three pears on a coarse grater. Add a spoonful of lemon juice, salt, pepper and a little sugar. Season the finished salad with sour cream or natural yogurt.

How to cook turnips deliciously and quickly

Healthy and tasty turnip dishes help strengthen the immune system and serve for preventive purposes, so they should be included in the menu 1-2 times a week.

Soup

To make a flavorful, healthy turnip soup:

1. Half a chicken carcass is boiled in an enamel pan until cooked.
2. Peel 2 medium turnips and one bell pepper.
3. Chop into small pieces.
4. Add to meat.
5. In a frying pan with sunflower oil, fry grated carrots and onions cut into small cubes.
6. Add frying to the soup 2-3 minutes before it is ready.

Salad

The healthy turnip salad, rich in vitamins, is especially appreciated:

1. Wash and peel carrots and turnips.
2. Grind using a medium grater.
3. Transfer to a salad bowl.
4. Add chopped herbs, salt, olive oil.
5. Stir.

Steamed turnips

A slightly forgotten but very tasty steamed turnip will benefit your health:

1. Washed root vegetables - 4 pieces, peeled and cut into small pieces.
2. Place in a clay pot, filling up to 2/3 of the volume.
3. Pour in water, which should rise 10 mm above the product.
4. Add a little salt.
5. Place the pot in an oven preheated to 180 degrees for an hour.
6. If desired, steamed turnips are prepared without salt, retaining their pleasant sweet taste and beneficial properties.

Baked in the oven

Turnips baked in the oven are easy and quick to prepare:

1. The vegetable, peeled and cut into medium pieces, is placed on a baking sheet, where a little water is added.
2. Spread an even layer of finely chopped onions on top.
3. Cook in the oven preheated to 180 degrees for 30-35 minutes.
4. After cooling, the finished healthy dish is salted to taste and seasoned with sour cream.
5. Before serving, sprinkle with herbs.

Puree

1. Peeled root vegetables are boiled in salted water until soft.
2. Drain the liquid, grind the hot vegetables to a puree, adding butter.
3. If desired, add a little of your favorite greens to the healthy, pleasant-tasting turnip puree.
4. Sprinkle with crushed breadcrumbs.
5. Served to the table.