Turnips have been a staple in European diets since prehistoric times. The turnip is often grouped with root vegetables but is actually related to broccoli, Brussels sprouts, arugula and kale. The turnip itself and the leafy green tops are edible. This fall vegetable is rich in nutrients and low in calories.
Turnips provide a good source for magnesium, phosphorous, vitamin K, vitamin C, folate, manganese, potassium, vitamin B-6, copper, iron and zinc. These nutrients along with the fiber content provide several health benefits.
Turnips will help several intestinal problems including diverticular disease. Turnips are a high fiber food. This helps reduce flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Fiber also reduces pressure and inflammation in the colon.
A 2013 study published in the British Journal of Clinical Pharmacology Foods states turnips can have multiple vascular benefits. These include the reduction of blood pressure, inhibiting platelet aggregation (formation of blood clots) and improving endothelium dysfunction. The endothelium is a thin membrane lining the inside of the heart and blood vessels. The potassium found in turnips helps to decrease blood pressure by releasing sodium from the body and dilating arteries.
As with other cruciferous vegetables, turnips have been associated with lowering cancer risk factors. The compound sulforphane has shown the ability to prevent or impede multiple cancers. These include melanoma, esophageal, prostate and pancreatic cancers.
Beyond preventing constipation, the fiber in turnips also plays a role in reducing inflammation-related health conditions. Diabetes, cardiovascular disease, cancer and obesity fall into this category. Additionally, fiber plays an important role in immunity. Fiber feeds the natural prebiotics and probiotics living in the gut. A pleasant side effect is the fiber in turnips may assist in weight loss by helping you feel fuller longer.
Choose turnips that are small and heavy for their size. Young turnips have a sweet, mild flavor. The fresh green tops can be used in salads or cooked similar to spinach. Try boiling and mashing turnips as a substitute for mashed potatoes. Turnips can also be added to soups or stews. Consider adding a few turnips to the next pot roast you cook or shred in next stir-fry dish. Turnips are a versatile vegetable that can be added to other vegetables or serve as a stand-alone vegetable. They are currently in season and available in the fresh vegetable aisle of your favorite grocery store.
Dr. Dianna Richardson has been serving Jefferson City and the surrounding communities for more than 22 years. She has worked in the field of health and nutrition as a wellness practitioner for more than 30 years. Core to her practice remains use of nutrition to improve health, vitality and quality of life. Richardson holds a doctorate in naturopathy, along with degrees in nutrition and a master's degree in public health education. She may be found at the Health, Wellness & Nutrition Center, LLC on Dix Road in Jefferson City.
OVEN ROASTED PARMESAN TURNIPS
2 pounds (about 4 medium) turnips, peeled & cut into -inch wedges
2 tablespoons extra-virgin olive oil
1/4 teaspoon smoked paprika
1/8 teaspoon garlic powder
1/4 cup Parmesan cheese
sprinkle of salt & pepper
Preheat oven to 475 degrees. On a rimmed baking sheet, combine turnips, spices and oil. Season with salt and pepper and toss well to coat. Sprinkle with Parmesan and toss gently to combine. Arrange turnips in a single layer and roast until golden on both sides, 25-30 minutes, flipping halfway through.