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    • cal02-January-2023 adminShubhi Sidnis

      Turnip: A Low-Calorie Vegetable With Several Health Benefits

    • Turnips are a low-calorie vegetable with high nutritional value. Being an excellent source of dietary fibre, vitamin C, and potassium, turnips are also a good source of vitamin A, niacin, vitamin B6, and magnesium. Moreover, turnip contains manganese and folate. Turnip is also low in calories and has a negligible fat content. So why not add it to your diet? In this blog, we will explore the nutritional value of turnips, their health benefits, how they prevent medical conditions, and a recipe for turnip salad. 

      What Is A Turnip?

      Turnips are a white vegetable belonging to the brassica family. Turnip, also known as rutabaga, is a root vegetable that can be prepared in various ways, such as boiled, steamed, or fried. The edible part of the turnip consists of the taproot and thick leaf stalks. It has a mild taste and can be eaten raw or cooked. The nutritional value of a turnip depends on its variety and maturity stage; young turnips have a high content of vitamin C, while mature ones tend to contain more minerals like potassium and magnesium.

      Nutritional Value Of Turnip

      Turnip is a nutrient-rich vegetable, low in calories and high in vitamins, minerals, and fibre. This vitamin-filled vegetable is essential for healthy eyes, skin, and cognitive function. Turnip can be steamed, boiled, or mashed and is a great vegetable to include in any diet. 

      • Calories- 36 kcal
      • Carbs- 8 g
      • Fibre- 2 g
      • Protein- 1 g
      • Vitamin C- 30% of the Daily Value (DV)
      • Folate- 5% of the DV
      • Phosphorus- 3% of the DV
      • Calcium- 3% of the DV

      Health Benefits Of Turnip

      Turnip is a low-calorie vegetable rich in nutritional value. It is a good source of potassium, beta-carotene, and vitamin C. In addition, it is a versatile vegetable that can be used in various dishes.

      1. Relieving Intestinal Problems

      Turnips are a low-calorie vegetable rich in dietary fibre and vitamins. As a result, they help relieve intestinal problems such as constipation and diarrhoea. Turnips are also a good vitamin C source that helps fight infections.

      They can be incorporated into soups, stews and be part of a balanced diet. In fact, they make an excellent addition to vegan diets.

      2. Lowering Blood Pressure

      To prevent our bodies from ailments, turnip can be the right choice of vegetable.

      This low-calorie vegetable is high in vitamin C, which helps fight against infection and other illnesses. It also contains potassium and magnesium, essential for muscle function and nerve health. Turnip can be eaten boiled, steamed, or even roasted, making it an ideal option for any time of the day!

      3. Reducing Cancer Risk

      There are many reasons to include a turnip in your diet. It is high in beta-carotene, vitamin C and other antioxidants, which are great for your health. Turnips can help reduce cancer risk by promoting healthy gut flora. It is also a good source of fibre which helps regulate blood sugar levels and keeps you feeling full after meals.

      4. Aiding Weight Loss And Digestion

      Turnip is a nutritious vegetable that can help in effective weight loss and improving digestion. It is an excellent vegetable for people looking for healthy alternatives to high-calorie foods.

      Recipe For Garlic Turnip Salad

      Turnip is a low-calorie vegetable with nutritional value. It is high in fibre and vitamin C, making it an ideal choice for a healthy salad. You can prepare a turnip salad with different ingredients and flavours. This easy-to-make salad is perfect for summer weather! 


      • Turnip- 1, peeled and diced
      • Olive oil- 3 tbsp
      • Garlic, minced- 3 cloves 
      • Sea salt and black pepper to taste
      • Mixed greens or fresh herbs (cilantro, basil, mint)- 2 cups 

      Preparation Method

      1. Take a large skillet and heat it up on medium heat; cook the turnip in the oil until it is tender, for about 5 minutes.

      2. Add the garlic and season with salt and black pepper to taste; cook for 1 minute.

      3. Transfer to a serving bowl and top with the greens or herbs of your choice. Try it out and enjoy the nutritious, low-calorie goodness that turnip has to offer. 

      Note: You can also garnish turnip salad with crumbled feta cheese, diced tomatoes, and chopped olives. 

      Tips For Turnip Salad

      1. Try using different herbs and greens to create a variety of flavours and textures in your turnip salad.

      2. Dice the turnip into small pieces so it will be easier to eat. 


      1. Can I eat raw turnips?

      Yes, you can eat turnips raw as they are low in calories and have a good amount of nutrients. In addition to being high in vitamin A, calcium, potassium, and dietary fibre, turnips also contain beta-carotene. This antioxidant helps protect cells from damage.

      2. Can I cook turnips in a steamer?

      Yes, you can cook the turnip in a steamer by placing it on the upper rack. Turnip steamers are an easy way to prepare this low-calorie vegetable and maximise its nutritional value.

      Turnip is a low-calorie vegetable but high in dietary fibre and Vitamin C. In addition, it contains potassium, vitamin B6, magnesium and manganese, which are all essential for good health.

      3. Can I freeze the turnip?

      Yes, you can freeze the turnip by placing it in a freezer-safe container and storing it at a temperature of 18 degrees Celsius or 0 degrees Fahrenheit.

      4. What is the best way to store turnip?

      1. Cut the turnip into small pieces and store it in a cool, dark place like the refrigerator.

      2. Once you have harvested the turnip, it can be stored in a dry environment for up to two weeks or frozen for up to six months.

      3. Ensure that the turnip is washed adequately before storing it and cut into small pieces.

      The Final Say

      Turnip is a low-calorie vegetable with nutritional value that can help boost your health. Not only is turnip a good source of vitamins and minerals, but it is also high in dietary fibre and vitamin C. So, in addition to being delicious, turnip salad can also help to control your weight and improve your overall health. So, next time you are looking for a healthy and delicious vegetable to add to your diet, try turnips!

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