In this article,Let’s newselectionz.com learn more details below:Turnips Benefits: Health Benefits, Nutritional Value, And How To Eat
Turnip (Brassica rapa) is among the world’s oldest cultivated vegetables. This deep purple conical root vegetable has a pungent taste. It is popular for the nourishment it provides. It is traditionally used for treating various ailments such as rheumatoid arthritis, edemas, headaches, and sexually transmitted infections. Folk medicine had also used turnips to treat jaundice, hepatitis, and sore throats.
Contents
Turnips Benefits: Health Benefits, Nutritional Value, And How To Eat
Nutritional Content
A 1-cup serving of boiled, mashed turnips contains 51 calories and provides 76 milligrams of calcium, 21 milligrams of magnesium and 407 milligrams of potassium. The same serving size also provides 26 milligrams of vitamin C. A 1-cup serving of raw turnip greens provides 104 milligrams of calcium, or 13 percent of your daily requirement, and 163 milligrams of potassium. Turnip greens are also a good source of vitamin C, with 33 milligrams per cup, vitamin A, with 6,373 International Units, or IUs, per cup — about 64 percent of your daily requirement — and vitamin K, with 318 IUs per cup — about three times the daily adult requirement. While the turnip root is considered a starchy vegetable, it contains only a third of the calories in a potato.
Health Benefits of Turnips
Antioxidant activity
Leaves contain high content of antioxidants. The studies shows that diet rich in antioxidants which assist in counteracting various illness such as cancer, heart disease, diabetes, arthritis, Alzheimer’s disease, autoimmune disease and Parkinson’s disease. It has antioxidants such as quercetin, beta carotene and myricetin which fight with free radical damage and slows down aging. These greens promotes immune function and lower the chances of oxidative stress which is caused by free radicals.
Eliminate free radicals
The damage caused by free radicals increases the risk of development of cancerous cells. Turnip greens have high content of glucosinolates found in studies having inverse relationship with rectal and colon cancers. Animal studies shows that intake of food rich in glucosinolates is related with lower enzyme activities that leads to cell mutation and DNA damage which results in growth of cancerous tumor. Other studies show that turnip greens have high content of Vitamin C and Vitamin A that prevents the body from cancer. According to studies leafy greens helps to prevent breast cancer, bladder cancer, lung cancer, colon cancer, ovarian cancer and prostate cancer.
Healthy heart
An intake of cruciferous vegetable is related with lowering the chances of heart disease in men and women. It is associated with lowering the chances of cardiovascular disease mortality. Turnip greens have high content of vitamins, antioxidants, fiber, folate and various phytochemicals that have positive affect on heart health through various biological pathways. Oxidative damage and bad cholesterol is the major factor for the development of heart disease. Turnip greens help to lower the level of LDL cholesterol, oxidative stress, homocysteine, inflammation and lowers high blood pressure which are the contributing factors of heart attack, stroke and cardiovascular disease. Fiber and folate found in turnip greens that helps to protect cardiovascular health. Fiber lowers the level of LDL cholesterol and Vitamin B prevents buildup of homocysteine in arteries.
Bone health
One cup of cooked turnip greens contains 600 percent of daily intake of Vitamin K. Vitamin K is vital to maintain bone health and prevent breaking of bones. Deficiency of Vitamin K is related to increase in chances of hip fractures in women and men. An intake of leafy greens is associated with bone mineral density. Study found out the women with low intake of Vitamin K had considerably low bone mineral density. The aged people have thin bones due to which consumption of ample amounts of whole foods as well as exercising is essential to lower the chances of osteoporosis, bone breaks and pain.
Supports vision
Turnip greens possess carotenoid antioxidants such as lutein, beta carotene and zeaxanthin that help to protect eyes. Zeaxanthin and Lutein are the two carotenoids in retina and human macula which is natural pigments usually found in colored fruits as well as green leafy vegetables. Antioxidants prevent the development of eye diseases such as macular degeneration as it absorbs damaging blue light which enters the eye. Though the effects are unclear, research shows that antioxidants block light damage when once absorbed which helps to lower effects of light scatter on visual performance an protect from photochemical reactions that damages the eye.
May Promote Healthy Skin And Hair
Turnip is a rich source of vitamins A and C, and iron. All of them are essential for healthy skin and hair. Vitamin A is important for skin physiology. It may help in the production of sebum and the prevention of acne. However, more research is needed in this regard.
Vitamin C promotes collagen production. Collagen provides structure to skin. It may also keep the skin looking young and supple.
Iron helps in the melanin production in hair. Iron deficiency is reported to cause hair loss and premature hair graying. Eating raw turnip greens and other iron-rich foods may help reduce hair loss.
How To Eat Turnips?
Turnips can be eaten cooked or raw. They can be baked into chips for a healthy snack. Roasted or grilled baby turnips can also be added to a side dish. They are popular in salads and coleslaw. Adding them to mashed potatoes can improve their nutritional value. Simple mashed turnips are also a popular side dish. Turnip juice is consumed as a healthy alternative to beverages. It can be added to smoothies or yogurt for flavor.
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