Turnips are a root vegetable that belong to the brassica family, which also includes vegetables such as cabbage, broccoli, and Brussels sprouts. They have a round, white root with a slightly bumpy exterior and a green, leafy top. Turnips are a versatile ingredient that can be eaten raw, cooked, or pickled, and they have a slightly sweet and bitter taste.
Turnips are a good source of nutrients and have several potential health benefits. Here’s a closer look at the nutritional value of turnips and how they may be beneficial for your health.
One cup of raw, cubed turnips (about 130 grams) contains the following nutrients:
- 28 calories
- 6 grams of carbohydrates
- 2 grams of fiber
- 1 gram of protein
- 0 grams of fat
Turnips are a low-calorie, low-fat vegetable that is rich in fiber. They are also a good source of several essential vitamins and minerals, including:
- Vitamin C: Turnips are a good source of vitamin C, with one cup providing about 28% of the recommended daily value (DV). Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals and supports immune function.
- Potassium: Turnips are a good source of potassium, with one cup providing about 14% of the DV. Potassium is an electrolyte that helps regulate heart function and fluid balance in the body.
- Manganese: Turnips are a good source of manganese, with one cup providing about 14% of the DV. Manganese is a mineral that plays a role in bone development, wound healing, and metabolism.
- Vitamin B6: Turnips are a good source of vitamin B6, with one cup providing about 13% of the DV. Vitamin B6 plays a role in metabolism, immune function, and the synthesis of neurotransmitters.
- Folate: Turnips are a good source of folate, with one cup providing about 10% of the DV. Folate is a B vitamin that is important for proper brain function and the production of red blood cells.
- Calcium: Turnips are a good source of calcium, with one cup providing about 9% of the DV. Calcium is important for bone health and muscle function.
- Iron: Turnips are a good source of iron, with one cup providing about 7% of the DV. Iron is an essential mineral that helps transport oxygen in the body.
Turnips also contain small amounts of other nutrients, including vitamin E, niacin, and thiamin.
Are Turnips Healthy for You?
Turnips are a healthy choice for many people due to their low calorie and fat content and high fiber and nutrient content. Here are some potential health benefits of turnips:
- May support weight loss: Turnips are low in calories and high in fiber, which may help support weight loss. Fiber helps you feel full and satisfied, which may help you eat less and control your weight.
- May improve gut health: The fiber in turnips may help improve gut health by increasing the number of beneficial bacteria in the gut and aiding in the elimination of waste. This may help improve digestion and prevent constipation.
- May lower blood pressure: The potassium in turnips may help lower blood pressure by balancing out the negative effects of sodium on blood pressure. High blood pressure is a risk factor for heart disease, so including turnips in your diet may help lower your risk of heart disease.