Swede is a root vegetable that belongs to the cabbage family. It is often confused with turnips as both vegetables share so many similarities and people often question whether it's a swede or turnip so to clarify this matter, swede is generally larger in size, it is round in shape and has tough pink, purple, or white shades of skin. The flesh of a swede is generally white or yellow in colour. Swede and turnips are so closely related that some regard them as the same vegetable. For example, Scotland, where they are known as neeps. Sometimes swede is known by other names including swede-turnips or Swedish turnips.

Swede originated centuries ago in Sweden but did not become a popular eating vegetable for humans until more recent times. Swede was originally fed to cattle and it was grown mainly by people from lower classes and it was a good, healthy and substantial part of their diet, particularly in the winter. Swede is often referred to as a winter vegetable. When swede was first cultivated, it was known by a different name which was 'turnip-rooted cabbage'. It wasn't until 1780 when Sweden introduced this vegetable to Great Britain when it became known by the name 'swede'. More recent times have seen the popularity of the swede rise and its health benefits have finally been given the recognition that this fine, healthy vegetable deserves.

Health benefits

This vegetable is very low in calories and swedes are healthy vegetables that provide goodness. This root vegetable will provide a higher nutritional value if it isn't over-cooked. The amount of calories in swede depends on the cooking method, for example if it is roasted, baked, steamed mashed, pureed or boiled. The following calorie guide can be used to calculate the amount of calories in swede.

Calories in Swede per 100 grams:

 Boiled Swede - 11 calories

This vegetable provides many health benefits as it's a good source of vitamins and nutrients. This healthy vegetable provides vitamin A and vitamin C. The nutritional value of swede is great as this smooth tasting, mild and sweet flavoured vegetable provides a rich source of fibre, calcium and potassium.

Antioxidant Activity: Perhaps the most important function of Swede involves its diverse composition of antioxidant compounds. Glucosinolates, which are somewhat rare, sulphur-containing compounds that have been shown to reduce the growth of cancerous tumours in the body. Furthermore, the high levels of carotenoids and vitamin C act as antioxidants, which combat the effects of free radicals, thereby preventing the mutation of healthy cells into cancerous cells, among other effects. Swede can effectively prevent premature aging, improve eyesight, and stimulate the healthy regeneration of cells throughout our organs and tissues.

Digestive Health: Like all cruciferous vegetables, Swede are very high in fibre, providing more than 12% of your daily requirement in each serving. Dietary fibre functions in a variety of ways in the body, but primarily it improves digestion by bulking up stool and preventing constipation and gastrointestinal distress. Staying regular is an essential part of your overall health and also helps in weight loss efforts. As a low-calorie, nutrient-rich food source, Swede are praised as components of a weight-loss diet, and the high level of fibre also helps to make you feel full, thereby reducing the chances of overeating.

Immune System Health: As mentioned, vitamin C is the major vitamin present in Swede, and a single serving contains more than half of the required daily allotment of vitamin C in our diet. Vitamin C is essential for many bodily processes, including the stimulation of the immune system to produce white blood cells. Beyond that, vitamin C is a necessary element in the production of collagen, which contributes to the development and healing of skin tissue and muscles, as well as blood vessels. High levels of vitamin C can also help directly prevent colorectal cancer, as a number of research studies have attested.

Blood Pressure and Cardiovascular Health: Potassium is a very valuable part of rutabaga’s nutritional offerings, as potassium can help to lower blood pressure by reducing the stress and contraction of blood vessels. This allows for easier passage of blood, increased oxygenation to vital organs and systems, and a lower chance of clotting. Combine potassium with the fibre content in Swede, which helps to reduce cholesterol levels, and you have a sure-fire way to prevent atherosclerosis, effectively lowering your risk of heart attacks and strokes.

Strong Bones: Swede are a wealth of important minerals, including zinc, calcium, magnesium, manganese, and phosphorous, all of which play key roles in the creation and maintenance of bone tissue. Osteoporosis affects millions of people around the world, and keeping your bones healthy and strong as you get older will help to avoid this common age-related disorder.

Metabolic Function: Swede represent a great option for many vegetarians, as it nearly provides a complete protein, something that most vegetarians struggle to acquire when they don’t consume meat. Proteins and amino acids are the building blocks of new cells and are necessary to promote proper development, growth, healing, reproduction, muscle contraction, and dozens of other important bodily processes.

Enzymatic Function: Zinc is a key component of many enzymatic functions throughout the body, without which our bodily processes become inefficient, resulting in more dangerous health concerns. The moderate levels of zinc found in Swede are highly praised for this reason.

Diabetes and Weight Loss: Although Swede fill the role of potatoes in many cultures, they don’t have as many carbohydrates, which break down into simple sugars, potentially wreaking havoc on glucose and insulin levels in the body. Therefore, Swede are often turned to as an alternative to potatoes for diabetic patients and those who want to cut back on the carbs. The vegetable can essentially help prevent the onset of Type 2 diabetes. While there are only about 20% less carbohydrates in equal portions of Swede than in potatoes, the additional nutritional value makes Swede a much wiser and more delicious choice!

A Final Word of Caution: There are currently no known health risks for rutabaga, aside from the risk of having an allergy, which is quite rare. However, if you are allergic to turnips, cabbage, spinach, or other cruciferous vegetables, consult a doctor to see if it is safe to add rutabaga to your diet.