Know Turnip- Nutritious Diet That You Must Use

Turnip is commonly known as “Shalgam” in India that belongs to the Brassica family, which also includes other cruciferous vegetables like broccoli, cauliflower, and cabbage. The scientific name for turnips is Brassica rapa subsp. rapa. It is a popular vegetable in many parts of the country and is used in various dishes, such as curries, stews, and salads. Noolkol is another well-known name for this herb in Tamil, Telugu, Kannada, and Malayalam.

Here are some interesting facts about turnips:

• 1. They have been cultivated for thousands of years, and were a staple crop in many antique cultures, including the Greeks, Romans, and Vikings.
• 2. They are an adequate source of vitamin C, fiber, and different minerals, including potassium, calcium, and iron.
• 3. They can be consumed cooked or raw and can be prepared in multiple ways, such as roasted, mashed, or added to soups and stews.
• 4. In some nations, turnips are utilized to make a type of alcoholic drink called “turnip wine.”
• 5. Turnip greens, the leafy awnings of the turnip plant, are also edible and are a useful source of nutrients, including vitamins A, C, and K.
• 6. They can be grown in a variety of climates and are a famous crop in many parts of the earth, including Europe, Asia, and North America.
• 7. In some cultures, turnips have been used for traditional medicinal purposes, such as to treat respiratory problems, digestive issues, and joint pain.
• 8. The largest turnip ever registered weighed over 37 kilograms and was grown in England in 2016.

Chemical Composition

Turnips are a good source of multivitamins, minerals, and other nutrients. Here is the chemical composition of turnips per 100 grams of raw edible portion:

• Water: 90.2 g
• Energy: 28 kcal
• Protein: 0.9 g
• Fat: 0.1 g
• Carbohydrates: 6.4 g (including 1.8 g of dietary fiber and 3.8 g of sugars)
• Calcium: 30 mg
• Iron: 0.3 mg
• Magnesium: 11 mg
• Phosphorus: 27 mg
• Potassium: 233 mg
• Sodium: 27 mg
• Zinc: 0.2 mg
• Vitamin C: 21 mg
• Thiamin: 0.04 mg
• Riboflavin: 0.03 mg
• Niacin: 0.4 mg
• Vitamin B6: 0.11 mg
• Folate: 15 µg
• Vitamin A: 0 µg (beta-carotene 2 µg)
• Vitamin E: 0.1 mg
• Vitamin K: 0.1 µg

These values may vary depending on factors such as variety, growing conditions, and maturity at harvest.

Turnip Natural Health Benefits

Turnips are high in nutrients that make them beneficial for health. Here are some of the health benefits of turnips:

1. Rich in nutrients: They are a good source of fiber, vitamin C, potassium, and folate. Turnips also contain smaller amounts of other vitamins and minerals like vitamin K, calcium, and iron.

2. Low in calories: Turnips are a low-calorie food, with only 36 calories per cup. So, This makes them an excellent option for people who are trying to lose weight.

3. Good for digestion: The fiber in turnips can help stimulate digestive health by preventing constipation and diminishing inflammation in the digestive system.

4. May improve bone health: They are a good source of calcium, which is significant for bone health. Turnips also retain vitamin K, which helps with bone formation and may lower the risk of osteoporosis.

5. May reduce the risk of chronic diseases: Turnips possess antioxidants like vitamin C and beta-carotene, which may assist protect against chronic diseases like heart disease and cancer.

6. Versatile in cooking: They can be eaten raw or cooked, boiled, roasted, mashed, or added to soups and stews. They are versatile vegetables that can be merged into many different dishes.

Turnips Home Remedies

Turnips utilize for various home remedies due to their nutrient content and potential health benefits. Here are some ways turnips can be used in home remedies:

1. Respiratory health: They have been traditionally used to help relieve respiratory problems, such as coughs and colds. One way to use turnips for this objective is to make turnip syrup by boiling chopped turnips in water and adding honey to taste.

2. Digestive health: This may help support digestive health due to its fiber content. Turnip juice or cooked turnips may be advantageous in relieving constipation.

3. Skin health: They contain vitamin C, which is important for skin health. Using turnip juice or pulp on the skin may help improve skin tone and lessen the appearance of blemishes.

4. Joint pain relief: They contain anti-inflammatory compounds that may support reducing joint pain and inflammation. Eating turnips regularly or applying turnip juice or paste topically to the affected area may help alleviate joint pain.

5. Detoxification: Turnips are a good source of antioxidants and sulfur-containing compounds, which may help support the body’s natural detoxification processes. Consuming turnip juice or adding cooked turnips to your diet may help support overall detoxification.

It’s important to note that while turnips may have potential health uses, they should not be employed as a replacement for medical treatment. If you have a medical condition, it’s necessary to talk with a healthcare professional before using turnips or any other home remedy.

How they are beneficial for Kids?

Turnips can be a wholesome addition to a child’s diet due to their nutrient content. Here are some potential health benefits of turnips for kids:

1. Immune system support: Turnips have vitamin C, which is important for immune system function. Including turnips in a child’s diet may help support their immune system and reduce their risk of sickness.

2. Digestive health: They are a good source of dietary fiber, which can help promote healthy digestion and prevent constipation.

3. Bone health: Turnips retain calcium, which is essential for bone health and development in children.

4. Eye health: They hold vitamin A and beta-carotene, which are crucial for eye health and may help control vision problems in children.

5. Brain development: Turnips contain choline, which is paramount for brain growth and cognitive function in children.

6. Height-growth: Their nutrient properties also make them a good diet for height increase in kids.

So, To include turnips in a child’s diet, you can add them to soups, stews, and stir-fries, or serve them roasted or mashed as a side dish. Turnip greens can also be cooked and served as a nutritious vegetable. It’s necessary to introduce new foods gradually and watch for any signs of allergy or intolerance.

Precautions to consider!

While turnips are generally considered safe and healthy to eat, there are a few probable side effects and precautions to keep in mind:

1. Goitrogenic effects: They contain compounds called goitrogens, which can interfere with thyroid hormone production in large amounts. This may lead to goiter or thyroid troubles in some people. However, the amount of goitrogens in turnips is generally not high enough to cause problems in most people, especially when cooked.

2. Gas and bloating: They contain fermentable carbohydrates, which can cause gas and bloating in some people, especially those with irritable bowel syndrome (IBS) or other digestive disorders.

3. Allergic reactions: Rarely, people may be allergic to turnips or other cruciferous vegetables, such as broccoli or cauliflower. Symptoms of an allergic reaction may include itching, swelling, and difficulty breathing.

4. Medication interactions: They contain vitamin K, which can interact with specific blood-thinning remedies, such as warfarin. If you take blood thinners, talk to your healthcare provider before adding turnips or other vitamin K-rich foods to your diet.

5. Pesticide residues: Like other vegetables, they may contain pesticide residues if not grown organically. To minimize exposure to pesticides, choose organic turnips whenever possible, or wash conventionally grown turnips thoroughly before cooking or eating.

It’s important to note that these side effects are relatively rare and usually mild. 

So, it is considered at the top of the healthy diet foods list.