Turnips are nutritious root vegetables popularly sought after in variety of cuisines across Europe, Asia, and Eastern American regions. This cool season veggie belongs to the broad Brassicaceae family that also includes cabbage, kale, Brussels sprouts etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although this bulbous root that is widely eaten; it is its top fresh greens that are more nutritious; several times richer in vitamins, minerals, and anti-oxidants.
Scientific name: Brassica Rapa (Rapifera Group).
Small young turnips or “baby turnips” are called when the roots harvested early and they are eaten raw in salads. Baby turnips are delicate and sweeter; as they age, their taste becomes stronger and their texture becomes firm and woody.

Rutabaga, another root vegetable, is closely related to turnips. Rutabagas are larger, more round, mostly have yellow coloured flesh and sweeter than turnips.

Health benefits

Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fibre.

Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.

Turnip greens are the storehouse of many vital nutrients, in fact several times than the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoids xanthins and lutein. In addition, the greens are excellent source of vitamin K.

Top greens are also very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.

Fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

Heart Health: Turnips have a number of essential nutrients that our bodies need for their proper function, including high levels of potassium and fibre. Potassium is able to function as a vasodilator, helping to reduce the strain on our blood vessels and arteries by lowering blood pressure. This can prevent the development of atherosclerosis, as well as heart attacks and strokes. Dietary fibre, on the other hand, is excellent for scraping excess cholesterol from the heart and eliminating it from the body.

Digestive Efficiency: Most people are aware that dietary fibre is particularly important in the digestive process. It can help to clear up symptoms like constipation, diarrhoea, cramping and bloating, as well as more serious gastric issues that can occasionally arise. Fibre can help to bulk up stool and move it through the gut, while also promoting more efficient uptake of nutrients so we get the most from our food!

Circulation: The significant level of iron found in turnips makes them an asset if you suffer from low blood cell count or anaemia. Iron is required in the formation of RBC, which are needed by the body to oxygenate, repair and run the body’s organ systems. Therefore, more iron means better circulation to every extremity of the body.

Immune System: Vitamin C is also present in large quantities within turnips, and ascorbic acid is one of the most important boosters for our immune system. Vitamin C can stimulate the production of white blood cells and antibodies, in addition to acting as an antioxidant and reducing chronic health concerns, including cancer and heart disease.

Bone Strength: Calcium is found in high concentrations within turnips, and can help aid in the growth and repair of bone matter throughout our body. Calcium is essential in boosting bone mineral density, especially as we grow older and begin to suffer through arthritis and osteoporosis. If you want to add some strength and durability to your bones, add calcium-rich turnips to your diet!

Cancer Prevention: Aside from vitamin C, turnips also provide considerable levels of vitamin E, manganese and beta-carotene, all of which can function as antioxidants within the body, seeking out and neutralizing free radicals before they can induce further cell mutation or drive the spread of cancer. Antioxidants like those found in turnips help to prevent chronic health conditions over the long term, and should always be considered an important part of your daily and weekly diet.

Anti-inflammatory Properties: Those turnip greens that we mentioned as being bitter and difficult to swallow, per se, are also packed with beneficial omega-3 fatty acids and vitamin K, which is important if you suffer from any inflammatory conditions. These “good” fats can lower inflammation, balance cholesterol levels, and promote overall wellness in the body, so boil down those leaves and enjoy the benefits, particularly if you suffer from gout, arthritis or chronic pain.

Metabolic Effects: The B family of vitamins is so often overlooked, but without them, our hormonal and enzymatic processes would be very difficult to control, and all of our bodily functions would be compromised. Turnips supply a healthy dose of vitamin B to the body, ensuring that all of our organ systems are functioning properly, and that our hormonal levels are stable.

A Final Word of Warning: Like other cruciferous vegetables, some of the compounds found in turnips can affect the thyroid gland and the production of the thyroid hormone. If you are at risk of thyroid disorders, or currently suffer from one, it might be wise to speak to a doctor before adding turnips to your diet in a major way. Aside from that consideration, enjoy!