Turnip or Brassica rapa is a root vegetable of the Cruciferae family. It is considered a cousin of vegetables like kale, cabbage, broccoli and collards.
Turnips have been cultivated for over 4000 years. Not many people know that turnip greens, which are basically leaves of the turnip plant, are even more nutritious that the root. However, the root, which contains many essential vitamins and minerals as well, is the part that is commonly used.
Turnip Nutritional Value
One cup of cooked turnip, together with its greens, provides 29.7 milligrams of vitamin C, 000.1 milligrams of thiamin, 0.8 milligrams of niacin, 0.1 milligrams of vitamin B6, 677 micrograms of vitamin K, 52.8 micrograms of folate, 3.5 milligrams of vitamin E, 209 milligrams of calcium, 2.9 milligrams of iron, 39.1 milligrams of magnesium, 0.6 milligrams of zinc, 352 milligrams of potassium, 52.2 milligrams of phosphorus and 1.8 micrograms of selenium.
The same amount contains only 0.6 grams of fat and 1.7 grams of sugar.
Turnip Health Benefits
Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
Turnip greens are the storehouse of many vital nutrients, in fact several times than the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoids xanthins and lutein. In addition, the greens are excellent source of vitamin K.
Top greens are also very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
Fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.
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