Are Turnips good for you

Are Turnips good for you? – A Critical Analysis of The Root Fruit

Are Turnips good for you
Are Turnips good for you

Let’s cut to the chase., #SpoilerAlert.

No, turnips are not right for you, but they are heaven-sent for us. I believe, with their incredible benefits for our body. Turnips can be the most crucial ingredient in the elixir of life.

Why so, I will tell you later on. But first, reality check. If you have some bladder problem, want to help your liver to process toxins, a case of rheumatoid arthritis, or just to inhabit the growth of the tumor, even to reduce the risk of cancer. Turnip has high concentrations of nutrients and antioxidants, which are miraculously helpful in such scenarios. At the same time, it also facilitates tissue repair and immunity.

History:– Turnip came into sight during the Middle Ages, when the lower economic class in Europe were the ones filling their bellies with it and without knowing they made it one of the most sought out vegetables, by the people. Today, the Turnip is widely used for cooking food from different cuisines and boasts high nutritional value. Being low in calories, they can substitute for potatoes in many dishes.

Fact:- Mostly, the roughly globular root of the Turnip is consumable, it is mistaken for a member of the root family. Turnip is known as Field Mustard, scientifically known as “Brassica rapa,” it comes from the cruciferous family. They are called so due to the cross-like shape of their flowers, such as Broccoli, Cauliflower, Cabbage, Kale and Brussels sprouts.

How to recognize a turnip?

How to recognize a turnip
How to recognize a turnip

Turnips are mostly white-skinned, the part which protrudes above the ground might be greenish or red, but mainly it is purple. This coloration difference depends on how the sun rays hit the Turnip and give them the tan skin. But the interior flesh is entirely white. Though turnips are the root itself and are bulbous, they lack side roots but have a taproot, which we trim off before selling the vegetable. And the leaves grow directly above the shoulder and are eaten as “turnip greens” or “turnip tops” in the U.K., these leaves are a typical side dish in southeastern U.S. cooking. Smaller leaves are preferred,

Note:- The bitter taste can be reduced by pouring off the water from the initial boiling and replacing it with fresh water.

Winters are over, and so is the season for Turnips. Still, thanks to greenhouses and export/import business, we can get them whenever you want, just by visiting the nearest vegetable store or a supermarket.

Now to know how they are right for you, read on.

What do they provide, to have a healthy body?

What do they provide, to have a healthy body
What do they provide, to have a healthy body

Fiber: Turnip contains abundant amounts of fiber for your needs daily. One of the studies states that men need 25gm, and women require 38gm of tissue.

A single turnip can give you up to 6-7 gm of it.

That’s a good start, and it also cuts your high caloric intake as fiber makes you feel full. Thus junk food is avoided.

Calories: How much juicy they can be, but one of the most surprising things about Turnip is that they are low in calories, despite their rich taste. A cup of Turnip provides around 30 calories and just 4 grams of natural sugar.

Carbohydrates, Proteins, and Fat: Turnips helps in providing the requisite amount of carbohydrates needed for day to day functioning. The sugar and starch present in a turnip provide our body with energy, whereas Turnips have a sufficient amount of proteins for a balanced and low-fat content.

Vitamins: Turnips are a rich source of several vitamins, mostly B vitamins such as riboflavin, thiamin, niacin, folate, and pantothenic acid, with a surplus amount of Vitamin C.

B vitamins are essential as they facilitate protein metabolism, body fat, and nervous system functions while providing healthy skin, hair, eyes, and liver. 

Although Turnip greens are comparatively higher in vitamins, they also offer more than a day’s worth of vitamin A and K with vitamin C. 

A cup of Turnip can provide approx 64% of vitamin A and about three times the daily requirement of vitamin K.

Minerals: Turnips contain a variety of minerals. Single Turnip can consume 8 % of daily required calcium while it also provides potassium to help maintain fluid balance and healthy blood pressure.

Turnips also contain small amounts of magnesium, phosphorus, iron, zinc sodium, manganese, and selenium.

Where do turnips are helpful?

Where do turnips are helpful
Where do turnips are helpful

Consuming Turnips daily or by just adding them to your diet, you have already helped yourself by taking the first step towards a healthy and robust body.

Weight loss.

If you are diet conscious person, who follows a low-carb diet or obese and wants to lose weight, Turnip is the best replacement for potatoes, as the might have a high level of sugar but possess fewer calories and more fiber. They have less than a quarter of the carbohydrate of potatoes, and therefore especially turnips are excellent choices for such people.

Proper digestion.

The fiber provided by Turnip also helps in the proper functioning of the colon, promote regularity for a healthy digestive tract, by providing glucosinolates which help in the process of the bacteria like Helicobacter pylori, which prevents colon tumor and reduces the chances of colon cancer. You might have also gotten the idea that it prevents constipation too.

Healthy heart.

Turnip lowers the amount of bad cholesterol in the body, which further prevents heart attack, strokes, blood clotting, and various diseases.

Calcium cure.

Turnip is a good source of calcium and potassium, which helps in strengthening the bones and teeth. Rutabaga has a mineral that supports the body’s production of connective tissues too.

Regular consumption of Turnip inhibits the risk of osteoporosis, joint damage, and the incidence of Rheumatoid Arthritis.

Better lungs.

The antioxidants help in clearing lung and bronchus congestion. Some reports have suggested that It helps cure asthma or can curb the symptoms of asthma.

Smoking causes the deficiency of vitamin A through carcinogens resulting in emphysema inflammation and other lung problems.

Turnip greens are the most abundant source vitamin A. Thus; Turnip helps in maintaining healthy lungs by counteracting this defect.

Glowing skin.

A right level of oxygen calms your nerves.

Turnips are rich in flavonoids, which are useful for maintaining the capillary’s structure, improving blood circulation, further reduces anemia, treats acne, and other various skin problems and builds a healthy immune system. Thus, it also helps in reducing body odor.

Less swelling.

Turnip reduces the free radical level in the body and acts as an anti-inflammatory agent, too, due to the large amount of vitamin K.

If you have conditions of swollen feet, legs, or arms, now, you know the natural remedy.

Blood sugar level.

Turnips are suitable for people with diabetes, too, as they have low calories and high fiber with their bioactive compounds, such as glucosinolates, which support blood sugar control and also protects against harmful bacteria.

All-seeing Eye.

Turnip greens have a lot id, carotenoid, and lutein that prevents ocular diseases such as macular degeneration and cataracts and thus promotes eye health.

You may also read What Does Cranberry Juice Do for Health and Fitness?


Moreover, the best you can get from the Turnip is that it also works as an effective hangover cure. So after a world-shaking party on weekends when you are getting late for work on Monday, a turnip juice or smoothie will be the superhero for your rescue. Add a spoon of lemon or lime juice too, thank me later. 

These are a few of the benefits of turnips, Which makes it a perfect food to add to your healthy eating plan.

You can directly eat the Turnip or cook it as per your liking, broil it, bake it or add it to your salad. But first, you need to clean it properly to do so simply scrub Turnip with a vegetable brush under running water. You can peel it off too if you prefer it that way. It is quick with a vegetable peeler. People who fear the pesticides, or who don’t like the strong flavor of Turnip prefer the peeling. Still, it helps your health the same.

A flavor to the mix.

If you are preparing a mashed turnip or even a soup, adding some herbs and spices will only add to the flavor with their benefits. A couple of finely chopped mint, sage or rosemary, 1-2 clove, and a pinch of paprika with ginger. Should do the trick. If your turnips came with the greens, chop them finely as possible and add them while mashing or as a seasoning. You can even put them as the side serving too.

Bitterness check.

When cooking older and bigger turnips. Just taste some raw, if they are bitter, it is best to prepare them uncovered so that the bitterness can escape through vapors. Just for FYI, if you feel Turnips take longer to cook uncovered, as they will. You can cube or slice them up first. It can save you the cooking time by approximately 5-10 minutes. If the bitterness still perceives, you can add a small amount of sugar to help you smooth out any rough flavor edges. I will advise you to taste before adding sugar. And you want a bit of extra kick along with sugar to add a pinch of cinnamon.


Turnip can also is useful in making a homemade remedy for cough. Put a layer of sliced Turnip in a bowl, with one tablespoon of sugar, and let it macerate overnight. The next day you will see a liquid thus formed. Use it as a cough syrup. To get rid of a chesty cough, have a few spoonfuls of the juice during the days and viola.

I guess now; you might have got a decent idea why I was calling it the most crucial ingredient to the elixir of life. So, after reading all the above, would you require any other reason to get turnips onto your plate. I guess not. So include the right food into your diet. Stay healthy, stay happy!!

Here’s a video explaining Are Turnips good for you? – A Critical Analysis of The Root Fruit

This compilation of benefits of Turnip is a result of thorough research. If you know any others that are available, do share them in the comments. We, at Hauteher, always welcome your compliments as well as suggestions.

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