Turnip greens are a characteristic winter vegetable. The roots are sweet and cool, while the leaves are crisp. Many believe that they are the elixir of winter because they help boost immunity and fight against diseases, especially when our immunity tends to weaken in cold weather. According to traditional medicine, turnip roots have a cooling property, a slightly bitter taste, and the function of resolving phlegm, relieving thirst, detoxifying, diuresis, and anti-inflammatory.
According to the analysis of information from the United States Department of Agriculture (USDA), 100 grams of turnip provides 27 kcal, 1.7 grams of protein, 6.2 grams of carbohydrates, 3.6 grams of fiber, 24 mg of calcium, 19 mg of magnesium, 46 mg of phosphorus, 350 mg of potassium, 20 mg of sodium, 62 mg of vitamin C, 22µg of beta carotene, and 16µg of folate.
Due to its abundant nutritional content, turnips have many uses.
Turnips help improve digestion
With abundant fiber content, turnips help maintain the functions of the intestines and colon, making digestion easier. Turnips help maintain beneficial bacteria in the digestive tract, supporting hemorrhoids and colon cancer. Those who have poor digestion or suffer from constipation can benefit from boiled turnips to resolve these issues.
Turnips support weight loss
Being mostly water, turnips contain 91% water, with the rest being fiber, vitamins, and other minerals. Therefore, consuming turnips can support weight loss and curb cravings for other foods. Turnips also help reduce cholesterol levels, so regularly eating turnips can help with weight loss, reducing obesity, and preventing cardiovascular diseases.
Turnips purify blood and nourish the kidneys
Turnips also contain a lot of vitamins B6, C, and the mineral potassium, which help purify the blood, lower blood pressure, and nourish the kidneys. Turnips help eliminate accumulated waste from the body and improve the digestive system. However, it is important to use an appropriate amount of turnips to fully benefit from their advantages, as excessive consumption can lead to blood deficiency.
Turnips are good for pregnant women
Minerals such as selenium, folic acid, magnesium, and potassium in turnips are essential nutrients needed during pregnancy to help develop the fetus and prevent constipation in expectant mothers. Supplementing these nutrients will enhance the health of the mother and support the comprehensive development of the baby’s nervous system and brain.
Turnips help boost immunity
Containing a high level of vitamin C, turnips help strengthen the immune system. Turnips help reduce the risk of catching colds and flu during the winter. The abundant vitamin C also helps reduce the risk of cardiovascular diseases and prevents cancer. This vitamin also improves the absorption and recovery of vitamin E, enhancing overall health.
Turnips are rich in potassium, improving the functions of the nervous system and supporting better muscle activity. Adequate potassium intake also helps speed up the information processing of the brain.
Some important notes when using turnips:
Turnips have a very high nutrient content, especially when consumed raw or in juice form. Therefore, young children, people with poor digestion, or stomach pain should not consume turnips this way, as it can easily cause stomach pain.
Similar to cabbage and cauliflower, turnips also contain goitrogens and some plant compounds that can cause goiter. Therefore, people with thyroid problems should consume turnips in moderation and not eat them every day.
When buying turnips, avoid choosing oversized ones. Choose turnips of medium to small size with plenty of young leaves, as young turnips are usually sweeter and more tender.
When consuming turnips, it is advisable to eat the leaves as well. Turnip leaves are very beneficial in improving sleep, preventing insomnia, and difficulty sleeping.
The healthiest way to prepare turnips is to steam or boil them. Alternatively, you can use turnips to cook bone soup, fish soup or pickle them. Turnips can also be finely grated and mixed with other ingredients to make a salad.
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