Turnip is a type of root that is favored by the Vietnamese for its delicious taste, affordability, and notable health benefits.
However, not everyone knows that this root vegetable contains a large amount of vitamin C, with 62 mg of vitamin C in 100g of turnip, more than oranges (53.2 mg of vitamin C) and lemons (29.1 mg of vitamin C).
In addition to vitamin C, turnip also contains potassium, magnesium, phosphorus, calcium, folate, providing the body with abundant minerals and vitamins. This vegetable is also low in calories, suitable for people who want to lose weight or control their weight.
Here are the benefits of turnip:
Boosts the immune system
Vitamin B6 in turnip is essential for many functions in the body such as protein metabolism, red blood cell development, and immune function. A deficiency of vitamin B6 can weaken the immune system and increase the risk of respiratory diseases such as colds and coughs.
In addition, vitamin C in turnip also supports the function of white blood cells, thereby enhancing the immune system. 100g of turnip can meet 84% of the daily vitamin C intake for women and 70% for men.
Controls blood sugar, prevents diabetes
Turnips are rich in antioxidants such as vitamin C, anthocyanins, and isothiocyanates. A diet rich in antioxidant-rich vegetables has been linked to a reduced risk of diabetes, metabolic syndrome, and premature death.
Turnips are also high in soluble fiber, which helps maintain stable blood sugar levels. This vegetable has a low glycemic index (GI 20), suitable for diabetic patients. High-fiber vegetables like turnips also slow down the absorption of sugar in the intestinal mucosa, preventing a sharp increase in blood sugar after eating.
A study of 2,332 Finnish men showed that eating a variety of fruits, berries, and vegetables, including turnips, can reduce the risk of type 2 diabetes.
Good for the intestines
The insoluble fiber in turnips promotes regular bowel movement, helping to maintain a healthy gut microbiota, strengthen the immune system, reduce the risk of obesity, and intestinal diseases.
Heart-healthy
Turnips contain plant compounds such as isothiocyanates and glucosinolates, which have the ability to dilate blood vessels and reduce inflammation, preventing the buildup of plaque in the arteries that causes atherosclerosis, thereby preventing cardiovascular diseases. The high anthocyanin content in turnips can also help reduce blood pressure and the risk of stroke, while potassium in turnips helps regulate heart rhythm.
A review of 15 studies showed that a high-fiber diet can reduce the risk of death from heart disease by 24% compared to a low-fiber diet. The soluble fiber in turnips also helps reduce cholesterol levels – a factor related to cardiovascular diseases.
Prevents cancer
Turnips belong to the cabbage family, and the compounds in cabbage have been shown to inhibit the growth of cancer cells, including breast, endometrial, lung, liver, colon, and cervical cancer.
In addition to the mentioned benefits, turnips are also good for brain health, preventing Alzheimer’s and Parkinson’s diseases, strengthening bones, and improving vision.
Delicious dishes made from turnips
Braised pork with turnips
Braised pork with turnips is a flavorful dish with a special taste. The crispy texture of turnips combined with the savory flavor of braised pork will make you unable to stop enjoying it. This dish will be even more delicious when served with white rice, pickles, and raw vegetables. It will definitely be a delicious and appealing meal for the whole family.
Stir-fried beef with turnips
Stir-fried beef with turnips is a delicious and nutritious dish that is familiar in many Vietnamese families. After cooking, turnips still retain their natural sweetness and crispness, while the beef is tender and flavorful, making the dish even more attractive.
Turnip kimchi
Turnip kimchi is a popular dish in Korea, with easy-to-find ingredients and simple preparation. Turnip kimchi is not only visually appealing but also has a unique and delicious flavor. Crispy and tender turnips combined with the characteristic tangy and spicy taste, when enjoyed with rice or grilled dishes, will bring a delightful culinary experience.
Turnip and carrot salad
Turnip and carrot salad, also known as turnip salad, is a common dish in southern Vietnam, often found in the daily menu of many families. Turnip salad has a distinctive flavor, combining sour and sweet tastes, bringing a delicious and nutritious meal for the family. This salad is often served with rice crackers or rice paper, creating a complete and enjoyable meal.
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