A popular staple in the European diet since prehistoric times, the turnip is often grouped in with root vegetables like potatoes and beets, but is actually a cousin of broccoli, Brussels sprouts, arugula, and kale.
Like other cruciferous vegetables, turnips are rich in nutrients and low in calories. Both the turnip itself and its leafy greens are tasty and nutritious to eat, but this article will focus on the dietary benefits of the root.
It will look at the nutritional content, the possible health benefits of consuming turnips, and some tips on how to eat more turnips. There are so many Turnips benefits. Here we will know about health benefits of turnips, their nutritional content, and some tips on how to include them in the diet.
1. Intestinal problems
Both the turnips bulb and the leaves are nutritious. High-fiber diets have been linked to a lower risk of intestinal problems, such as colorectal cancer and diverticulitis. Turnips and other high-fiber foods can help reduce the prevalence of flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Fiber can help reduce pressure and inflammation in the colon. One cup of cooked turnips weighing 156 grams (g) provides 3 g of fiber. Although the cause of diverticular disease is unknown, it has repeatedly been associated with a low fiber diet.
2. Lowering blood pressure
According to a 2013 study published in the British Journal of Clinical Pharmacology, foods containing dietary nitrates, such as turnips and collard greens, can have multiple vascular benefits. These include reducing blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction. However, the long-term risks of a high-nitrate diet and its effect on cardiovascular health remains unclear. In general, a diet rich in all fruits and vegetables has been shown to lower blood pressure. Turnips also have potassium, which is thought to help decrease blood pressure by releasing sodium out of the body and helping arteries dilate.
3. Fighting cancer
Since the 1980s, consuming high amounts of cruciferous vegetables, such as turnips, cauliflower and cabbage, has been associated with a lower risk of cancer. More recently, studies have suggested that the sulforaphane compound that gives cruciferous vegetables their bitter bite might also be what makes them active against some types of cancer. Promising results in studies testing sulforaphane's ability to delay or impede cancer have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic cancer. Foods containing sulforaphane could potentially be an integral part of cancer treatment in the future.
4. Weight loss and digestion
Turnips and other cruciferous vegetables that are high in fiber help to keep you feeling full longer and are also low in calories. Eating high fiber meals helps keep blood sugar levels stable.
The fiber content in turnips also may prevent constipation and promote regularity for a healthy digestive tract. Regular, adequate bowel movements are crucial for the excretion of toxins through bile and stool.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. This may decrease the risk of inflammation-related conditions, such as cardiovascular disease, diabetes, cancer, and obesity.