Nutrients, Calories, Benefits of Turnips

Published on: 01/06/2022

Calories in Turnips

Turnips contains 37 kCal calories per 100g serving. The reference value of daily consumption of Turnips for adults is 37 kCal.

The following foods have approximately equal amount of calories:

Beans, green, boiled, with salt (35kCal)
Beans, green, boiled, without salt (35kCal)
Beans, yellow, boiled, with salt (35kCal)
Beans, yellow, boiled, without salt (35kCal)
Mixture of legumes (corn, lime beans, peas, green beans, carrots), canned, without added salt (37kCal)
Winged beans (asparagus peas, square peas), unripe, boiled, with salt (37kCal)
Winged beans (asparagus peas, square peas), unripe, boiled, without salt (38kCal)
Green peas with carrots, canned food (38kCal)
Instant tea, with sugar, lemon flavor, no extra. ascorbic acid, powder prepared (35kCal)
Tea, ready to drink, NESTLE, COOL NESTEA, cold, with lemon taste (36kCal)

Carbohydrates in Turnips

Turnips have 7.7 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Turnips for adults is 7.7 g. 7.7 g of carbohydrates are equal to 30.8 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Turnips

Turnips contains 1.2 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Turnips

Turnips contains 0.1 g fats per 100g serving. 0.1 g of fats are equal to 0.8 calories (kCal).

Vitamins and other nutrients in Turnips

Nutrient	Content	Reference
Calories	37kCal	37kCal
Proteins	1.2g	1g
Fats	0.1g	0g
Carbohydrates	7.7g	8g
Organic acids	0.2g	0g
Dietary fiber	2.2g	2g
Water	87.8g	88g
Ash	0.8g	1g
Vitamin A, RE	8mcg	8mcg
beta Carotene	0.05mg	0mg
Vitamin B1, thiamine	0.05mg	0mg
Vitamin B2, riboflavin	0.05mg	0mg
Vitamin B4, choline	14.1mg	14mg
Vitamin B5, pantothenic	0.11mg	0mg
Vitamin B6, pyridoxine	0.2mg	0mg
Vitamin B9, folate	5mcg	5mcg
Vitamin C, ascorbic	30mg	30mg
Vitamin E, alpha tocopherol, TE	0.1mg	0mg
Vitamin H, biotin	0.1mcg	0mcg
Vitamin K, phylloquinone	0.3mcg	0mcg
Vitamin PP, NE	1.1mg	1mg
Niacin	1.05mg	1mg
Potassium, K	238mg	238mg
Calcium, Ca	40mg	40mg
Magnesium, Mg	14mg	14mg
Sodium, Na	10mg	10mg
Sera, S	10.8mg	11mg
Phosphorus, P	41mg	41mg
Iron, Fe	1.5mg	2mg
Manganese, Mn	0.131mg	0mg
Copper, Cu	32mcg	32mcg
Selenium, Se	0.7mcg	1mcg
Zinc, Zn	0.24mg	0mg
Starch and dextrins	0.7g	1g
Mono- and disaccharides (sugars)	7g	7g
Saturated fatty acids	0.027g	0g
Omega-3 fatty acids	0.053g	0g
Omega-6 fatty acids	0.035g	0g

Nutrition Facts About Turnips

How To Cook Stuffed Turnips With White Mushrooms And Onions - Recipe

Required products :

5-6 medium heads white radish
300 grams white mushrooms
50 grams onions
50 grams butter
50 grams flour
1 egg
10 grams chopped parsley or dill
50 grams breadcrumbs
salt and pepper

Method of preparation :

Boil the egg hard, peel it and chop finely.

Peel a squash, grate it and boil it until soft. Drain the water, cut off the "caps" and with the help of a teaspoon carefully carve the inside of the heads, being careful not to damage the walls.

Heat the butter in a pan, add the finely chopped mushrooms and onions, fry them until golden. Then transfer to a bowl, sprinkle with flour, add the chopped egg and green spices. Stir and fill the prepared radish with this mixture.

Close with the tops that you cut at the beginning, spread with beaten egg white (or use a whole egg), roll in breadcrumbs.

Arrange in an oiled pan, pour a little water (about 1-2 inches from the bottom of the pan) and bake the dish in the oven until done.

You can serve with your favorite suitable sauce.

Enjoy your meal!

Salad of white radish and carrots with garlic and dill
Rooster with lentils, rice and vegetables
Spring "pie" with turnips
Spring salad with lemon juice

Useful Properties Of Turnips

Turnip is a root vegetable, a member of the cruciferous family, which includes bok choy, Brussels sprouts and kale. They are one of the most important vegetable crops in the world and are used to feed both humans and cattle.

The most common types of turnips are purple, red or greenish on the outside bulb with a white inside, also called a root that grows above the ground and has smooth skin without scars or lateral roots. Turnip roots and leaves are safe to eat.

Nutritional value of turnips and turnip leaves

The chemical composition of turnips includes vitamins, carbohydrates, trace elements, as well as the rare element glucoraphanin, a precursor of sulforane, which has strong anti-cancer and antidiabetic properties. Glucoraphanin is found in virtually all types of cabbage, but in biologically significant amounts only in turnips and "her" broccoli, cauliflower and alabaster.

Like other cruciferous vegetables, turnips are low in calories but rich in many vitamins and minerals. One cup (130 grams) of raw radish contains:

36 calories
8 grams of carbohydrates
2 grams of fiber
1 gram of protein
Vitamin C - 30% of the daily requirement (DP) *
Folate - 5% of DP *
Phosphorus - 3% of DP *
Calcium - 3% of DP *

The leaves contain even greater amounts of nutrients. One cup (55 grams) of radish leaves contains:

18 calories
4 grams of carbohydrates
2 grams of fiber
Vitamin K - 115% of DP *
Vitamin C - 37% of DP *
Provitamin A - 35% of DP *
Folate - 27% of DP *
Calcium - 8% of DP *

In terms of vitamin C, turnips are almost twice as good as oranges, lemons and cabbage. In fact, turnips are considered the champion in ascorbic acid content. In addition, it contains vitamins A, B1, B2, B5, PP, carotene, potassium, calcium, phosphorus, magnesium, iron, sodium, sulfur, a small amount of manganese and iodine.

Root leaves are a rich source of fat-soluble vitamins K and A, which the body can absorb better when consumed with fat. Vitamin K plays an important role as a clotting agent, which means it helps prevent excessive bleeding. Vitamin A is vital for the health of the eyes, skin and lungs. The leaves also contain large amounts of folate, which supports the production of red blood cells and helps prevent abnormalities in the development of the fetus in the womb.

In terms of phosphorus, this vegetable precedes radishes. Turnips include in their composition all the necessary mineral salts for the human body, which give it healing properties. Sulfur salts, for example, purify and decontaminate the blood, breaking down stones in the kidneys and bladder. It has a beneficial effect on infections, skin diseases and bronchitis.

Turnips contain magnesium, so it is a prophylactic against cancer. Magnesium helps bone tissue to accumulate calcium, which is very important for the development and strengthening of the skeleton, especially for children and adolescents, also for the elderly, as their bones begin to weaken and are at risk of developing osteoporosis.

Useful properties of turnips

Turnips are very useful for the body. Due to its healing properties, it is used in folk medicine for the prevention and treatment of many diseases. Purifies and heals the stomach and intestines, has antiseptic and diuretic action. Turnip foods are recommended for diabetes and obesity. It is a low-calorie product and is very suitable for weight loss. It is also recommended for diabetes, liver and gallbladder diseases. Helps to normalize metabolism and stimulates the activity of the gastrointestinal tract.

Fresh radish juice is used as an expectorant and diuretic. It is well preserved, so it is used for the prevention of hypo- and avitaminosis, as well as as a treatment for hyperacid gastritis, spastic colitis (constipation).

1. Anti-cancer properties

Turnips contain several useful plant compounds that have the ability to fight cancer. In addition to its high content of vitamin C, which can help prevent the growth and spread of cancer cells, turnips are rich in glucosinolates. These are a group of bioactive plant compounds that provide antioxidant activity. Numerous studies have linked higher glucosinolate intake to a reduced risk of developing various types of cancer, including lung, colon and rectal cancer.

Turnips also contain a high amount of flavonoids, mainly anthocyanins - another type of antioxidant with proven anti-cancer effects. Anthocyanins are present in blue and purple fruits and vegetables, such as turnips. Their consumption is associated with lower levels of chronic and degenerative diseases.

2. Maintains blood sugar levels

Controlling blood sugar levels is crucial for health, especially for people who have diabetes. There are studies on the effects of radish and its extract on diabetes in animals. Antidiabetic properties have been identified that have not yet been studied and proven in humans.

3. Anti-inflammatory effects

Inflammation is associated with many chronic diseases, such as arthritis, cancer and high blood pressure. The glucosinolates in turnips are broken down into indoles and isothiocyanates, both of which are bioactive by-products with anti-inflammatory properties. One specific type of indole in radish is arvelexin, which is thought to block inflammatory compounds, such as nitric oxide (a type of free radical involved in the inflammatory process).

4. Protects against harmful bacteria

The glucosinolates in turnips also break down into isothiocyanates, a group of compounds capable of inhibiting the growth of microbes and bacteria. Studies have found that isothiocyanates fight common disease-causing bacteria, such as E. coli and S. aureus.

5. Other potential health benefits

Turnip is a low-calorie vegetable that does not contain starch and has a low glycemic index. Consumption has a minimal effect on blood sugar levels and helps maintain a healthy weight.

It can promote bone health due to the vitamin K and glucosinolates contained in turnips.

Vegetable anticyanins and sulfur compounds, such as glucosinolates, have been shown to have protective effects on the liver.

How to add turnips to the diet?

Turnips can be eaten both cooked and raw, and the leaves are added to salads. Boiled turnips can be added to mashed potatoes or cut into thin slices and baked on crispy chips. A mix of diced turnips, potatoes and carrots can be baked or grilled and served as a side dish to a main course. Saute turnips and leaves for a healthy serving of vegetables. Vegetables are very easy to prepare, and adding them to some of your favorite dishes will increase their nutritional value.

Contraindications for vendace

People with thyroid disorders should avoid eating turnips, as it contains compounds that can affect the gland and interfere with the work of hormones. When taking nitrate drugs, you should limit the consumption of turnips, as it also contains high amounts of nitrates.

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5 Healthy Reasons To Eat Turnips

Turnips belong to the family of cruciferous vegetables and are known for their nutrient-rich roots, leaves and sprouts. Turnips contain vitamins A, C and K, and are also low in calories . Here are 5 reasons that clearly explain the health benefits of regular consumption of turnips ...

1. Improves the function of the immune system

If we are prone to frequent colds and flu , adding turnips to the diet helps boost immunity. Turnips are rich in flavonoids, which promote the growth of healthy membranes.

2. Lowers the levels of "bad" cholesterol

People who suffer from high cholesterol levels can benefit from the consumption of turnips, as it has the ability to absorb more bile juice in the stomach, which leads to lower "bad" cholesterol in the blood and ultimately reduces the risk of development of cardiovascular disease .

3. Lowers blood pressure levels

From a study published in the British Journal of Clinical Pharmacology in 2013, it is clear that the consumption of turnips helps against hypertension , as it is high in potassium . It helps the body to dilate the arteries and release sodium from the body.

4. Improves bone health

In addition to vitamins and potassium , turnips are also a rich source of calcium - an important element that supports bone health .

5. It is also useful for digestion

Vegetables are also rich in fiber , which are essential for digestive processes. In case we are prone to constipation , regular consumption of turnips can be helpful in relieving the condition.