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Turnip Nutrition Value And Health Benefits Of Turnip Greens

The size of an apple, the turnip is a root vegetable with an ivory skin with a tinge of purple. These grow well in cold climates and are one of the most ancient vegetables that human beings have eaten and used.

They are often used in cooking dishes. Curries, stews and soups can be made with turnips. You can even roast the vegetable with salt and spices. Turnips are packed with nutrition and have several health benefits.

Gigantic Turnip And Turnip Health Benefits

Asthma: Turnips are rich in vitamin c, which is a powerful antioxidant and also acts an anti-inflammatory.

These properties can help cure asthma or can curb the symptoms of asthma. Studies have shown that asthmatic children who are given turnips and other fruits and veggies, suffer less wheezing.

Atherosclerosis: Turnips, like other vegetables, has a high quantity of insoluble fiber, and this is good for cardiac health.

Bruising: Those who eat more of vitamin C rich vegetables like turnips, are less likely to suffer from bruising.

Capillary Structure: Turnips are rich in flavonoids, which are good for maintaining the structure of capillaries.

Calories: Turnips are low in calories and a good vegetable for those who want to remain fit and healthy.

Free-radicals: Turnips are rich in antioxidants and vitamin C, and these properties can fight free radicals in the body.

Diseases: turnips are said to control and reduce the risk of cancers of the lung, bladder, pancreas and the stomach. It also decreases the chances of diabetes, hypertension and obesity.

Turnip Greens: Turnip greens are rich in nutrients and are good for overall health and well being.

Nutrients: turnips are rich in magnesium, phosphor and calcium. These vegetables are also rich in minerals and vitamins, especially folate. Turnips are also a good source of iron, calcium and riboflavin. These veggies also contain a lot of lutein, which can prevent cardiovascular diseases and cataracts.

Rheumatoid Arthritis: Turnip greens are good for rheumatoid arthritis patients. Since the greens contain beta-carotene. Beta-carotene helps in the formation of vitamin A in the body, which is important for the proper working of the immune system. It also helps to produce as well as maintain healthy membranes, especially the membrane that lines the joints.

Colon Health: Turnip greens are packed with vitamin E, vitamin C and beta-carotene. Vitamin C helps to reduce the levels of free radicals in the body and maintains good immune function. Studies have shown that the vitamin is also good for colon function and can reduce colon tumors. Vitamin E is also good for colon health and studies have shown that it can prevent colon cancer.


Turnip is a root vegetable that grows in temperate climate. Turnip looks larger than radish and resembles an apple. The turnip has a large globe shaped root with a purple cap and white flesh. The leaves attached to the root are usually large and dark green in color. Turnip is a starch vegetable and is considered as a rich source of folic acid, manganese, niacin, potassium, riboflavin and vitamin C. Turnip or brassica rapa belongs to the mustard family and is a widely cultivated root vegetable. Turnips are tolerant of harsh weathers and can therefore be cultivated in places having extreme weather conditions. Turnips have a white fleshy part with a green stalk. Both the fleshy part and the turnip greens are edible. Small and tender varieties are used by humans while larger varieties of this vegetable are considered as animal feed. Turnip is considered as a wholesome meal. Turnips can either be cooked, toasted, roasted, fried or had raw. Though turnip is a starch vegetable like the potato, intake of turnip contributes only one third the calories as compared to consuming similar amount of potatoes. The smaller, younger turnips are sweet to taste and have a delicate flavor. Turnip greens can be easily grown and are ideal inclusions as green leafy vegetables. Intake of turnip is not advisable for weight gain seekers. Turnip recipes include raw salads, juices and can also be included in main course spreads. Turnip salad can be accompanied by cabbage, carrots and beets. The roots of turnip can be included with pork or lamb. Turnip greens can be included in soups and also mixed with other cooked recipes. Turnips can be included two to three times a week with the serving size ranging from a cup to one and half cup. Turnips have a sweet and refreshing taste. Smaller turnips are known to have a sweeter flavor. It is advisable to select turnips with a smooth texture without blemishes. Turnip recipes include various seasoning such as lemon, garlic, cheese, thyme, parsley, nutmeg and chervil.

Health benefits of turnips: Turnips are high in vitamin C and also help absorption of iron. Folic acid in turnips helps the reproduction of cells to the fetus. Folk medicines hail the turnip as a blood purifier and turnips have been used to treat scurvy, increase energy and cure depression. Turnips health benefits also help lower risks of cancer. The turnip greens also have varied health benefits in fighting health disorders such as colon cancer and rheumatism. The turnip greens are also very high in calcium content. Turnip greens are considered to have more calcium than milk and other vegetables. Vitamin A in turnip is known to protect the body from cancers and infections while vitamin E is beneficial to colon health. Lutein is another naturally occurring substance in turnips. This cartenoid is necessary for good vision and intake of turnips can reduce risks of cataracts and macular degeneration. Lutein also helps prevent or slow down the possibility of atherosclerosis. Connective tissues damaged by rheumatoid arthritis can be cured with the intake of turnips greens. Turnips must be included in the diet for smokers. This helps smokers make their body healthier and also reduces the side effects of smoking. Smoking causes diminishing quantities of vitamin A in the body, eating turnips can replace the lost vitamin A for the body. Regular intake of turnips is also known to reduce the decline of cognitive functions. People with problems associated with thyroid gland and kidney stones must avoid the intake of turnips. Turnips are also used externally as poultices for swollen joints, boils, abscesses and chilblains. Turnip packs are also used over the chest to relive bronchial disorders, while packs over the throat are known to relieve sore throat.

Benefits of turnip juice: Turnip juice is ideally combined with other vegetables that are a good source of magnesium. Vegetables with magnesium allow the body to use the calcium in turnip juice more effectively. Some ideal vegetable combinations high in magnesium are alfalfa sprouts, dandelion greens, cabbage, parsley and sweet peppers. Turnip juice is beneficial in treating a wide variety of health and skin ailments such as acne, arthritis, anemia and bladder problems. Turnip juice can provide cold and cough relief when combined with lemon juice. Turnip juice mixed with watercress can help treat hemorrhoids. Turnip juice mixed with carrot juice is considered beneficial for strengthening teeth and other bone structures. Turnip juice can also be mixed with celery and carrot juice to enjoy health benefits.

Benefits of turnip greens:  The turnip flesh or root is considered as the edible portion while the turnip greens are usually thrown into garbage. The turnip greens (in a single cup serving) have only twenty eight calories but are loaded with minerals and vitamins. Turnip greens are usually available with the roots attached. Certain varieties of turnips such as Seven Top and Shogoin are specifically grown for the leaves. Crisp, deep green and unblemished turnip greens are an ideal selection. Turnip greens remain fresh for four days when refrigerated. Turnip greens need to be washed an d cleaned well before using them. Turnip leaves are cooked just like spinach leaves. Turnip greens are an excellent source of a wide variety of vitamins, fiber, manganese, calcium, copper and folate. Turnips nutritional profile also includes phosphorus, omega-3 fatty acids and protein. Turnip greens provide health benefits such as detoxification support, antioxidant benefits, anti inflammatory benefits, cardiovascular support and digestive support. The antioxidants in turnip greens are known to lowers risks related to heart disorders. Turnip greens can be easily boiled or steamed. It also makes for an ideal side dish. Turnip greens can also be added to any vegetable, rice dish or casserole. Turnip greens not only add color to food but also provide immense nutritional benefits.


Submitted on January 16, 2014