What is turnip?
Turnip is not a fruit but a plant root. This edible root is one of the most important garden products in the whole world. It is used both by humans and in some parts of the world, its roots and stems are eaten by animals.
The most common types of turnips are purple, red or green on the outside and white inside. Both the roots and the leaves of this plant are edible and rich in a variety of vitamins and nutrients. Like many edible roots, turnips have many health benefits.
Nutrients in turnips
Turnip is rich in nutrients and essential for the health of the body. Most turnip-like vegetables are low in calories and high in nutrients. Turnip is also rich in vitamins and minerals.
One cup of turnip, 130 grams of raw turnip, has the following nutrients;
- Calories: 36
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 1 g
- Vitamin C: 30% of daily requirement
- Folate: 5% of daily requirement
- Phosphorus: 3% of daily requirement
- Calcium: 3% of daily requirement
Interesting to know Turnip leaves are much richer in nutrients. One cup or 55 grams of chopped turnip leaf has the following nutrients:
- Calories: 18
- Carbohydrates: 4 grams
- Fiber: 2 G
- Vitamin K: 115% of daily requirement
- Vitamin C: 37% of daily requirement
- Provitamin A: 35% of daily requirement
- Folate: 27% of daily requirement
- Calcium: 8% of daily requirement
Both leaves and roots of turnips are very rich sources of vitamin C, which is from Protects the body against free radical damage. When the level of these molecules in the body rises, you should eliminate them by consuming vitamin C or other nutrients that fight free radicals.
This vitamin increases the absorption of iron in the body and helps to Blood cholesterol is regulated. These two examples are just a few of the unique health benefits of turnips.
In addition, turnip leaves are rich in vitamins K and A, which are fat-soluble vitamins. These vitamins are better absorbed by the body when taken with fat.
Vitamin K, as a blood clotting factor, plays an important role in the body and helps prevent excessive bleeding. In addition, vitamin A is vital for eye, skin and lung health.
In addition, turnip leaves contain large amounts of folate, which helps produce red blood cells and prevent abnormal growth in the fetus. .
Turnip properties for body health
Turnip roots and leaves to Because of their brain composition, they have many effects on the health of the body and the prevention of diseases.
1. Has anti-cancer properties
Turnip contains several beneficial plant compounds that are associated with anti-cancer properties. In addition to being high in vitamin C, which can help prevent cancer cells from growing and growing, turnips are high in glucosinolates.
Glucosinolates are a group of active plant compounds that also have antioxidant activity; This means that they reduce the stimulant effects of cancer caused by oxidative stress. Numerous studies have shown an association between consuming more glucosinolates and reducing the risk of various cancers, including lung, colon and rectal cancers. In addition, turnips contain high levels of flavonoids, especially anthocyanins. It is another type of antioxidant that has been shown to have anti-cancer effects. Anthocyanins are found in blue and purple fruits and vegetables such as turnips, and their consumption reduces the risk of chronic and destructive diseases.
2. Controlling blood sugar levels
Controlling blood sugar levels is very important for health, especially for people with diabetes, and animal research shows that turnips may have anti-diabetic effects.
A 9-month study in rats on a high-sugar diet showed that treatment with 45 mg of turnip extract per pound (100 mg/kg) of body weight reduced blood sugar levels compared to controls. Increased insulin levels in the body.
This study also showed that this extract helps to correct other metabolic disorders associated with diabetes, such as high cholesterol and triglyceride levels in the blood. Similar results were obtained after testing the anti-diabetic effects of turnip leaves.
A 28-day study in diabetic mice found that those who consumed 90 to 180 mg of turnip leaf extract daily per pound (up to 200 mg) (400 mg/kg), their blood sugar dropped significantly, and their total cholesterol and LDL cholesterol levels dropped. Both studies concluded that turnip had anti-diabetic effects. And turnip leaf extract may be due to several factors, including the following:
- Increased clearance of blood sugar
- Decreased production of glucose (sugar) by the liver
- 9 useful eating habits to treat prediabetes that prevent diabetes
3. Anti-inflammatory effects
Inflammation is associated with many chronic diseases such as arthritis, cancer and high blood pressure due to hardening of the arteries. The glucosinolate in turnips is broken down into indole and isothiocyanate, both of which are bioactive by-products with anti-inflammatory properties. Which, for example, blocks free radicals involved in the inflammatory process.
For example, laboratory and animal studies have shown that arolexin significantly reduces inflammation and damage to human colon and rat colon cells by inactivating a pathway. Inflammatory, reduces.
4. Protection against harmful bacteria Turnip glucosinolates that decompose into isothiocyanates are a group of compounds that can inhibit microbial and bacterial growth. Studies have shown that isothiocyanates fight common pathogenic bacteria such as E. coli and S. aureus. In addition, due to the recent increase in bacterial resistance, researchers have conducted laboratory and animal studies to evaluate the potential effect of combining isothiocyanates with standard antibiotics. The results show that both, together, may have a significant effect on controlling bacterial growth.5. Improve fertility and provide nutrients for pregnancy
Based on data released by Harvard Medical School For women of childbearing age, consuming more iron from plant sources such as spinach, beans, squash and green beans can boost fertility. Consuming enough folic acid during pregnancy also protects the fetus against Neural tube defects are necessary. Turnip leaves are a good source of folic acid and iron.
Improves sleep and mood
Choline in turnip leaves can help improve sleep patterns and mood. Turnips contain choline, an important nutrient that helps improve sleep, muscle movement, learning and memory. Choline also helps maintain cell membrane structure and transmit nerve impulses, and reduces chronic inflammation. Folate, also found in turnip leaves, may reduce depression by preventing excessive homocysteine formation in the body. Help.
Homocysteine can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of good-feeling hormones such as serotonin, dopamine and norepinephrine. These hormones regulate mood, sleep, and appetite. Improves athletic performance
Nitrate in the diet increases vasodilation and improves oxygen delivery to muscles during exercise.
It can also improve the quality of life for people with cardiovascular disease. Respiratory or metabolic hypoxia, improve. Green vegetables such as turnip leaves are among the main sources of nitrate.
8. Improving digestive problems
A cup of raw turnip weighing about 130 grams has 2.34 grams of fiber. Fiber helps reduce pressure and inflammation in the large intestine. A high-fiber diet reduces the risk of a variety of digestive problems. Turnip and other high-fiber foods absorb water in the gut and facilitate the movement of food and feces in the gut, causing symptoms. Diverticulitis reduces inflammation of the intestinal wall diverticula. Of course, sometimes doctors advise people not to eat a high-fiber diet. You should talk to your doctor about this.
A 2014 study found that different types of fiber have different effects on the risk of diverticulitis, but overall, fiber reduces the risk. Of course, more research is needed to prove its benefits.
9. Healthy skin and hair
Turnip leaves help maintain healthy skin and hair due to their high vitamin A content. This vitamin is necessary for the growth of all body tissues, including skin and hair. Vitamin A plays an important role in the production of sebum, which keeps hair moist.
Vitamin C is also essential for the production of collagen, and collagen is the main structure of skin and hair. This vitamin is also needed to improve the function of the immune system. Hair loss may be a result of iron deficiency. Adequate intake of iron-containing substances, such as turnip leaves, can help prevent hair loss.
Iron deficiency in the diet can affect how the body uses energy. Turnip leaves are a good source of iron and can provide the body with the iron it needs.
Reducing the risk of anemia
Iron deficiency is one of the most common types of nutrient deficiencies in the body and is the most important cause of anemia. Eating foods rich in vitamin C along with foods rich in iron increases the body's ability to absorb iron. Turnip leaves are a rich source of iron and vitamin C.
11. Preventing Osteoporosis
Vitamin K and calcium in turnip leaves help prevent osteoporosis and keep ossification strong. Experts link low intake of vitamin K and calcium to an increased risk of bone fractures. Adequate intake of vitamin K can improve bone health by improving calcium absorption, reducing urinary calcium excretion, and acting as a bone matrix protein modifier. Improve.
One 55-gram cup of raw turnip contains 138 micrograms of vitamin K, which is much more than the daily requirement. Turnips contain the highest amount of calcium per gram of any fruit or vegetable. Vitamin A, phosphorus and magnesium also promote bone health and are found in turnip leaves.
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Other Benefits of turnip for body health
In addition to the points mentioned above and the most important properties of turnip, This root and its leaves can also have the following properties to maintain the health of the body.
- Help control weight
Turnip It is low in calories and non-starchy vegetables with a low glycemic index, so eating it has the least effect on the body's blood sugar level. According to research, these properties help keep your weight in the healthy weight range.
- Enhance bone health
Vitamin K Turnips play a key role in bone metabolism, and animal studies show that glucosinolates may have a positive effect on bone formation.
- Protecting the liver
- Add some boiled turnips to mashed potatoes .
- Cut the turnips thinly and cook to make crispy turnip chips.
- When grilling or Roast the vegetables, mix the chopped turnips with the potatoes and carrots.
- Add some grated turnips to the cabbage salad to have a tastier salad with many properties.
- Turnips and leaves Roast it to add to vegetable dishes.
- Grate raw turnips and eat with yogurt.
- Pour raw or cooked turnips into soups and stews.
How to turn turnip into a diet Add?
You can eat turnips cooked or raw, and turnip leaves are a good option. To add to salads.
Here are some ways you can add turnips to your diet;
Turnip is very easy to use in the diet and adding it to some of your favorite foods will definitely increase its nutritional value.
Tips on buying and using turnips
When shopping, choose turnips that are small and heavy for their size Be; That is, they have more density. The smaller the turnip, the sweeter and milder it tastes, and the larger it gets, the softer the texture and the change in taste.
Look for turnips that have bright, fresh leaves.
Turnips are cruciferous vegetables that have many health benefits.
This vegetable has many properties. , Has remarkable nutritional properties and very useful bioactive compounds such as glucosinolates that can control blood sugar and protect against harmful bacteria and have anti-cancer and anti-inflammatory effects.
Both the roots and the leaves or leaves of this plant Can be consumed and both are completely nutritious. Turnips and turnip leaves, despite their many properties, are one of the best plant foods you can add to your diet this season.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Sources: Medicalnewstoday and Healthline