The turnip (Brassica Rapa) is a root vegetable with a unique flavor. Their flavor can be compared to potatoes, carrots, kale, and broccoli (cruciferous vegetables). Cooking can also make the flavor milder.
Turnips are versatile vegetables that can be cooked or eaten raw. These versatile veggies are a smart addition to your diet because they provide fiber and a healthy dose of vitamin C.
Turnip Nutrition Facts
The USDA provides the following nutrition information for turnip cubes boiled with no salt and drained.
- Calories: 34
- Fat: 0.1g
- Sodium: 25mg
- Carbohydrates: 7.8g
- Fiber: 3.1g
- Sugars: 4.6g
- Protein: 1.1g
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Carbohydrates
One cup of boiled turnips has 34 calories. Most of the carbohydrate is in its one-cup portion. A single serving of boiled turnips will provide you with nearly 8 grams carbohydrates and just 3 grams fiber. A small amount of starch and natural sugar will also be consumed.
Turnips have a glycemic Index of 62. Turnips are estimated to have a glycemic load 2 2.
Fats
Turnips have a very low amount of fat, containing only 0.1g per cup.
Protein
Each turnip serving contains just over 1 gram protein.
Vitamins and Minerals
Turnips provide 18mg of vitamin C (or about 20% of the daily recommended intake). Other nutrients such as potassium, manganese and calcium are also available in small amounts.
Health Benefits
Turnips can be added to your diet for health benefits such as prevention of disease and weight management.
Improved Heart Health
According to many studies, fiber found in turnips could improve your heart health.
The American Heart Association suggests planning more fibre-rich meals like whole grains, fresh or frozen fruits and veggies.
Weight Loss
Turnips are low in calories and contain only 34 calories per cup. This makes them a great addition to any diet, especially if you’re trying to lose weight or manage your weight. Turnips contain 3.1g of fiber, which helps you reach the daily recommended intake of 28 grams.
Fiber is the indigestible portion of carbohydrates. Fiber is what makes you feel fuller for longer periods of time after eating. The Academy of Nutrition and Dietetics recommends eating low-calorie foods high in fiber to help with weight management. Fiber slows down the rate at which food moves from the stomach into the rest of your digestive system.
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Lower risk of getting sick
Researchers identified certain fruits and vegetables as powerhouse fruit or vegetables in a study. According to the researchers, these foods are associated with lower chronic disease risk. These foods have higher levels of bioavailable nutrients, including vitamin C. The list also included turnips and turnip leaves (the top part of the turnip), although the greens were ranked higher than those of the bulb.7
Turnips and other cruciferous vegetables are rich in glucosinolates. These phytonutrients are thought to help protect our bodies against certain types of cancers. Glucosinates have anti-inflammatory and anti-microbial properties. Research in humans suggests that cruciferous vegetables are good for cancer prevention, particularly breast cancer. 8
Better skin
Vitamin C is found in turnips, which is a great source. It is essential for the production of collagen, the main protein of your skin. Vitamin C can also help protect your skin from sun-induced photodamage and age-related skin loss.
A 2017 issue of Nutrients published a review that found healthy skin was positively associated with increased vegetable and fruit intake. While they can’t identify the active ingredient in the fruits and vegetables that is responsible for the observed benefits, they suggest that vitamin C availability could be a factor.
Cell Protection
Vitamin C found in turnips can also provide benefits for other cells of the body. Vitamin C is an antioxidant. Antioxidants can prevent oxidative stress from being caused by free radicals in the environment (such as smoking) or by free radicals created by our bodies. Experts recommend that antioxidants be consumed in foods like fruits and vegetables rather than being given an antioxidant supplement.
Allergies
Although there are reports of allergic reactions to turnips and turnip greens in the literature, it is not common.
Negative Effects
There have been no interactions between turnips, any medication, and turnips.
Turnip greens contain high levels of vitamin K. However, it is recommended that those on warfarin consult their healthcare provider before including them in their diet. These people should consume a steady amount of vitamin K each day.
Varieties
Different varieties of turnips come in different sizes and colors. Turnips may be purple, red or even gold. You might find turnips the same size as a radish, or larger than a large beet.
Purple-top turnip is the most popular, and is usually found in the produce section at the grocery store. They are medium-sized and have a mild flavor that becomes sweeter when cooked.
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When it’s at its best
The turnip season is from fall to spring.
Look for turnips with a firm texture and bright green color. It’s fine if there are no greens attached. Sometimes, turnip greens can be removed and sold individually.
Food Safety and Storage
USDA data shows that turnips can be kept for up to two weeks if stored in the fridge. Rinse the vegetables well and place them in plastic bags in a crisper section.
Frosted turnips can be kept fresh for 8-10 months if they are stored in airtight sealed containers and kept in the freezer.
How to Prepare
Turnips can be prepared in almost the same way as potatoes. Turnips can be roasted, boiled, steamed or sauteed in the stovetop, oven, microwave, and even grilled. Even low-carb turnip French fries can be made.
You can also eat raw turnips, especially the baby ones, grated or mashed. Or you can cook them with meat like in a pot roast. Turnips are much more dense than potatoes, so they cook quicker.
Garlic, ginger, mustard and apples are all good options for turnips. Try this low-carb root vegetable to see if you can substitute potatoes for turnips.
If you find this cruciferous vegetable to be bitter, you may have a genetic variant that allows you to taste a certain chemical (phenylthiocarbamide) that tastes bitter.13
Green peas are a great addition to any diet. They are high in dietary fiber, starch, protein, vitamins, and beneficial phytochemicals.
“Green peas are a great source of protein for vegetarians or vegans. Food manufacturers now use pea protein to make a variety of plant-based products such as non-dairy drinks, meatless hamburgers, and pea powder,” states Vandana Gujadhur RD. She also said that green peas, like any other legumes, are low in essential fatty acid methionine. You can compensate by adding a variety of grains to your diet.
This article will discuss green peas’s health benefits and potential side effects. Have a look.
What are green peas?
The seed of the green pea, or garden pea (Pisum Sativum), is the one that grows in hard pods. It is a type of legume that originates from Southeast Asia. It is a vital food legume and ranks fourth in the world for legume production ( 1).
Many cuisines use green peas. You can eat them raw, boiled or steamed. Or you can stir-fry their pods. These legume seeds are mildly sweet due to their starch content.
Peas, like most legumes, are healthy and nutritious. Find out more about the nutritional value of green peas.
Green Peas Nutrition Facts
- 100g of peas has 79 calories and 13g of carbohydrate. There are approximately 4g of dietary fiber and 4.5g of protein in a serving.
- Peas are a great source of vitamin A (765IU), vitamin C (40.5 mg), vitamin E (0.133) and vitamin K (24.8ug ( 2).
- They are high in minerals like selenium (1.24 mg) and zinc (1.8 ug), as well as phytonutrients like sscarotene (449 Ug) and lutein zeaxanthin (2477 Ug) ( 2).
- Peas’ phytonutrients include flavanols such as epicatechin and catechin, phenolic acid (caffeic and ferulic), and saponins ( 2).
We will discuss green beans’ health benefits in the next section.
Green Peas Have Many Health Benefits
- May help manage blood sugar and diabetes
Vandana Gujadhur RD, says that green peas are low on the Glycemic index scale because they contain dietary fiber which slows down the metabolism of carbohydrates in your blood.
Low-GI foods can be beneficial in preventing and managing type 2 diabetes ( 3).
Pea extracts from raw peas were shown to inhibit the activity of an enzyme involved in carbohydrate metabolism in mice. This could explain the hypoglycemic effects of pea extracts on mice ( 4). To understand the anti-diabetic properties of green peas, more research is needed.
- May Improve Digestion
Prebiotic sugars and fiber may help with digestion. Galactose Oligosaccharides found in peas have been shown to aid in digestion in the large intestine ( 5).
Prebiotic sugars are used as food for probiotic bacteria in digestion. This allows the probiotic bacteria to convert sugars into beneficial products for our bodies.
Fiber aids in food movement through the digestive tract. This is vital for proper digestion and the elimination of toxic substances.
Pea sprouts have antimicrobial properties. The growth of Helicobacter Pylori, a bacteria that causes ulcers ( 6), was inhibited by the phenolic extracts from sprouted peas. Green peas can be beneficial for the overall function of the gastrointestinal tract.
- May Lower Blood Cholesterol Levels
Controlling cholesterol can prevent heart disease. A high level of low-density lipoprotein (or LDL) can be harmful for the body. It can clog the arteries and lead to heart disease. Peas were found to lower pigs’ plasma levels of total cholesterol and LDL cholesterol in studies ( 7). Green peas’ soluble fiber may lower your risk of developing heart disease.
- May Help Reduce Inflammation
Chronic inflammation and oxidative strain can cause neurological disorders, cardiovascular problems, and even cancer. To manage inflammation, it is important to include anti-inflammatory foods into our diets ( 8). Green peas’ powerful antioxidant and anti-inflammatory abilities may reduce the risk of developing cancer ( 9). These antioxidants reduce the harmful effects of free radicals by binding to them.
In animal studies, extracts from peas showed anti-inflammatory properties ( 10).
- May help reduce the risk of developing cancer
The legume family is well-known for its high levels of anti-cancer compounds. Certain inhibitors have been shown to lower the risk of colon carcinoma ( 11).
Other compounds found in green peas, such as saponins and lectins have also been shown to be anticancer ( 12). Studies have shown that green peas contain phenolic and isoflavone compounds, which have anticancer properties on the liver, colon, lung and breast cancer cells ( 1).
- Excellent Source For Antioxidants
The antioxidant power of green peas is evident in the form of phenolic compounds. They are rich in tannins, which have been shown to have high antioxidant activity ( 5). These compounds are beneficial and protect cells against damage and premature cell death. Antioxidants are able to reduce chronic health complications and prevent the formation of free radicals ( 13 ).
Green peas are a good choice because of their health benefits. Peas are easy to incorporate into your meals and easily available for purchase. Or you can grow them yourself. Peas might not be for everyone and may have side effects.
