helps to lose weight
Turnip is known for its many benefits and for many reasons we recommend adding it to your weekly diet. This versatile plant is flavorful, delicious and has many of the essential nutrients your body needs.
It is also associated with some significant health benefits, from weight loss to cancer prevention.
From soups and sandwiches to salads and beyond, there are countless ways to add one or two pieces of turnip to your diet. Here’s what you need to know about these nutritious vegetables, which is why you need to make sure you get your daily dose.
What is turnip?
The scientific name of turnip is known as Brassica rapa var. Turnip is a root vegetable that grows in temperate climates around the world. Turnips generally have white skin with purple or red as well as white flesh inside.
You can use turnips raw, pickled, boiled, grilled, roasted or fried and enjoy it as a nutritious and delicious food. The taste of turnip is often described as mild yet bitter and is used in many recipes such as potatoes.
Turnips are low in calories but high in fiber and host other low-nutrient nutrients. If we want to mention the benefits of turnip , we must mention better safety, better heart health, weight loss and increased order. They also contain compounds that fight cancer and have even been linked to a reduced risk of cancer in some studies.
Benefits of turnip:
- Strengthen safety performance
- Promote body order
- Fight cancer
- Strengthen heart health
- Help to lose weight
Follow the health magazine to examine the properties of turnips :
Strengthens the function of the immune system
Turnips are a great source of vitamin C , and just one cup of cooked food provides 30% of your daily needs. Increasing the intake of this important water-soluble vitamin is the key to promoting immune health.
According to a study conducted in Switzerland, getting enough vitamin C in your diet can help reduce symptoms and shorten the duration of infections such as the common cold . Not only that, but it can also improve the outcome of diseases such as malaria, pneumonia and diarrhea .
To take advantage of the immune system boost in your diet, be sure to combine turnips with other foods rich in vitamin C in your diet. Some of the top foods contain vitamin C, guava, black grapes, red peppers and kiwi .
Improve body order
With 3.1 grams of fiber per cup, adding turnips to your diet can keep everything in balance. By moving through the gastrointestinal tract, the fibers add a mass to the stool that can be effective in treating constipation .
A study published in the World Journal of Gastroenterology compiled the results of five studies and found that dietary fiber can increase bowel movements in people with constipation.
While turnips can provide some of the fiber you need for each day, it is best to combine them with high-fiber foods. Berries, figs, artichokes and avocados are just a few examples of fiber-rich fruits and vegetables that you can use to help complete your diet.
Turnips are considered cruciferous vegetables, which means that vegetables such as cabbage, broccoli , kale and cauliflower are also members of the turnip family. In addition to being high in fiber as well as many important vitamins and minerals, cruciferous vegetables are also rich in anti-cancer compounds such as glucosinolates and endol-3 carbonyl.
Studies show that increasing the consumption of cruciferous vegetables such as turnips can have a powerful and effective effect on cancer prevention. For example, a study of 31 studies found that those who ate the most cruciferous vegetables were 23 percent less likely to develop lung cancer than those who ate the least.
Strengthen heart health
Turnip is a powerful package for heart health due to its health-promoting ingredients such as fiber and antioxidants.
An extensive study published in the American Journal of Clinical Nutrition on 135,000 adults a year found that high consumption of vegetables – especially cruciferous vegetables such as turnips – was associated with a lower risk of death from heart disease.
Other studies show that increasing your fiber intake can also lower your total cholesterol and LDL cholesterol levels, which are one of the most important risk factors for heart disease.
Help to lose weight
The high percentage of fiber and, of course, the low calorie content make turnip a great way to lose weight . Fiber moves slowly through the digestive tract, slowing down the process of emptying your stomach to promote satiety and keeping you full for longer.
A 2009 human study of 252 women over a 20-month period found that adding fiber to the diet resulted in significant weight loss and fat loss.
Adding one or two turnips to your diet along with a nutritious diet and regular physical activity can speed up the weight loss process.
Do you want to burn more fat and lose weight faster? Eat a few fat-burning foods, such as apple cider vinegar , chia seeds , and coconut oil, along with turnips, to help you lose weight fast.
Turnip nutritional information:
Turnips are high in nutrients, meaning they are low in calories but high in fiber and low in nutrients such as vitamin C and potassium.
One cup of turnip (about 156 grams) contains approximately:
- 34.3 calories
- 7.9 grams of carbohydrates
- G protein
- Hot fat
- 3.1 grams of dietary fiber
- 18.1 mg of vitamin C (30% DV)
- 276 mg of potassium (8% DV)
- Mg manganese (6% DV)
- Mg of vitamin B6) 5% DV)
- 51.5 mg calcium (5% DV)
- 14 micrograms of folate (4% DV)
- 14 mg magnesium (4% DV)
- 40.6 mg Phosphorus (4% DV)
- Mg of iron (2% DV)
- 0.5 mg riboflavin (2% DV)
- Mg of pantothenic acid (2% DV)
In addition to the nutrients listed above, turnips also contain small amounts of other nutrients, including thiamine and zinc .
Turnips where to find and how to use?
Thanks to their growing popularity, turnips are available in most grocery stores and farmers’ markets. In the nearby production section, look for other root vegetables such as potatoes or radishes and look for turnips that are small, firm and free of stains.
What does turnip taste like? Turnips are often described as a bitter, potato-flavored, slightly richer plant. Larger turnips tend to have a bitter taste, so it is recommended to choose fresh and small turnips to buy to get the best flavor.
You can use turnips instead of potatoes in any recipe. Try turning, cooking or steaming turnips to experience a delicious meal. You can even eat turnips raw and enjoy them, either for salads or as a creative condiment.
If your turnips are still light green, you can keep them and replace them with other leafy vegetables such as kale and spinach in your favorite recipes. Pour a little olive oil and spices on it to taste the original and rich taste of vegetables and drink it.
Turnip cooking instructions:
Apart from enjoying turnips raw, there are several ways to cook and enjoy turnips. Try grilling or frying turnips using some other vegetables and spices and cook them until they start to soften. Boiling, steaming and grilling are other popular ways to cook turnips. Turnip pickle is also often used as a condiment in many Middle Eastern dishes.
Possible side effects of turnip:
While some people may be allergic to turnips, if you experience symptoms of food allergies such as hives, itching and swelling after eating turnips, stop taking them and consult your doctor immediately.
Cruciferous vegetables, such as turnips, may interfere with the production of thyroid hormones. However, if you have hypothyroidism, it is better to be careful in consuming turnips. Choose only once or twice a day and a tablespoon of cooked turnips to reduce the potential risk.
Finally, Shayanzkr that a sudden increase in fiber intake can cause bloating of the abdomen for some people. It is best to increase your intake of high-fiber foods such as turnips slowly, drink plenty of water, and reduce your intake if you experience adverse side effects.