Turnips are less known vegetable in the market despite a number of health benefits associated with them, including their ability to improve bone health, protect their heartand prevent Cancer. They also reduce inflammation and optimize. digestion. Additionally, the turnips regulate. metabolism, increase circulation, and enhance the immune system.
What is Turnip?
A turnip is a white root vegetable that is popular for both human consumption and livestock. Scientifically known as Brassica rapaTurnips are commonly grown in temperate areas around the world and are grown for their nutritional value and the taste of the root.
Turnip greens are consumed in some parts of the world as a cruciferous vegetable and there is a slight difference between the nutrient profile of the leaves and the roots. These leaves are often bitter and must be boiled to be tasty, just like mustard vegetables. Turnips have also been known as an important part of the human diet for more than two thousand years. The countries of Brazil, England and Japan to Iran, the United States and Norway have their own culinary takes of turnips and have made them a pillar of their cultural meals for centuries.
Nutritional information of the turnips
Turnips are not only excellent for absorbing the flavor and adding an abundant element to your meals and stews, but these root vegetables also have high levels of important nutrients. minerals That the body requires to function properly. The turnips are rich in calcium, match, potassium, sodiumY magnesium. Between vitamins, they contain vitamin Cfolate and niacin. These vegetables are high in fiber and low in calories and are usually low cost, which makes them a logical option for inclusion in any healthy diet.
Benefits for the health of turnips
Turnips help improve the health of the heart and the immune system and prevent cancer. Let's take a closer look at the health benefits in detail.
Improve heart health
Turnips have a number of essential nutrients that our body needs for proper functioning, including high levels of potassium and fiber. Potassium works like a vasodilator, helping to reduce the tension in our blood vessels and arteries by reducing the blood pressure. This can prevent the development of atherosclerosis, as well as heart attacks and strokes. Dietary fiber, on the other hand, is excellent for scraping excess cholesterol From the heart and eliminating it from the body.
Help in digestion
Most people are aware that dietary fiber is very important In the digestive process. It can help treat the symptoms of constipation, Diarrhea, cramps and swelling, as well as gastric problems that may occasionally arise. Therefore, the fiber present in the turnips can help to increase the volume of stool and move it through the intestine while promoting a more efficient absorption of nutrients so that we can make the most of our food.
Improve blood circulation
The significant level of iron found in the turnips makes them an asset if they suffer from a low blood cell count or anemia. Iron is necessary in the formation of red blood cells that the body needs to oxygenate, repair and execute the organ systems of the body. Therefore, more iron means better circulation in each extremity of the body.
Boost the immune system
Vitamin C and ascorbic acid, present in large amounts In turnips are important reinforcements for our immune system. Vitamin C can stimulate the production of white blood cells and antibodies, in addition to acting as antioxidant and the reduction of chronic health problems such as cancer and heart disease.
Improve bone strength
Calcium, in turnips, can help in the growth and repair of bone matter throughout the body. It is essential in boost Bone mineral density, especially as we age and begin to suffer. arthritis Y osteoporosis. If you want to add some strength and durability to your bones, add these calcium-rich foods to your diet.
Apart from vitamin C, turnips provide considerable levels of Vitamin E, manganese, and beta-carotene, all of which function As antioxidants in the body. These antioxidants seek and neutralize free radicals before they can induce an additional cell mutation or boost the spread of cancer. The antioxidants found in turnips help prevent chronic long-term health conditions and should always be considered an important part of your diet.
Fight against inflammation
Turnip greens are full of beneficial omega-3 fatty acids and vitamin K, which are important if you suffer from any inflammatory terms. These "good" fats can decrease inflammation, balance cholesterol levels, and promote the general welfare. So boil Lower those leaves and enjoy the benefits, especially if you suffer from drop, arthritis or chronic pain.
The B vitamins family is often overlooked, but without them, our hormonal and enzymatic processes would be very difficult to control and all of our bodily functions would be compromised. Turnips supply a healthy dose of Vitamin B to the body, ensuring that all our organ systems function correctly and that our hormone levels are stable.
How to select and store turnips?
Turnips are available throughout the year, but most tend to flower in cold climates. Therefore, one could find fresh and sweet turnips from winter to spring.
While selecting, look for those that are smaller in size, with a large skin, without brown or unhealthy spots, and with lush green tops. They can be placed in plastic bags and stored in the fridge For up to a week, sometimes more. Both the root and the greens of the turnips are used for cooking. Despite being a bit bland in flavor, they have many uses in the kitchen.
How to cook turnips?
Turnips can be enjoyed in a variety of ways, both raw and cooked. They can be cut, sliced, cut into cubes or left whole depending on the size and cooking technique chosen. They can be cooked in different ways, such as baking, boiling, sautéing or steaming. One should make sure not to overcook them to preserve their crunchy texture.
Before cooking or serving the turnips, care should be taken to wash them under running Water and scrub well with a brush to remove dirt or residues of fungicides. Peeling and cutting your vegetables is optional.
Adding turnips to your food helps you get all the key benefits they have. Turnips can be cooked in many ways and can be added to soups and salads, among other recipes. Let's see some ways to serve them:
Salads Young turnips or babies that are often harvested at an early stage are delicate and sweet tasting. They make an excellent ingredient when they are added raw in a vegetable salad along with cabbage, Carrot, and beet. As they grow in size, turnips tend to have a more pronounced woody flavor, so they are not always preferred in salad dressings.
Stew: When cut into cubes, turnips can be a great addition to a hot vegetable stew with potatoescarrots shallotsY swede. The variants can be chicken, stews of veal and lamb. In fact, your premium vegetables can be used along with other vegetables and vegetables to cook various soups and curries.
Dips or cole slaw: Another interesting tip for using raw turnips is to cut them into sticks that can be used in sauces, or grate them for a salad or coleslaw.
Word of caution
Like other cruciferous vegetables, some of the compounds found in turnips can affect the thyroid gland and the production of this hormone. If you are at risk of having a thyroid disorder or if you currently have one, it may be wise to talk to a doctor before adding the turnips to your diet. Apart from that, enjoy eating turnips!
8 amazing benefits of turnips, reference: https://www.organicfacts.net/health-benefits/vegetable/turnips.html
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