All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Fish

Flax

Garlic

Ginger

Grains

TURNIPS

Typical serving size:

½ cup, cooked (2
75 oz or 78 g)

HOW THEY HARM

Bloating and flatulence Thyroid function

WHAT THEY HEAL

Cancer High cholesterol Vision Bones Reproduction Immune system Turnips (including the yellow rutabagas) are economical, healthful, and easy to prepare and cultivate (even in soil of poor quality), and full of vitamin C and some essential amino acids
One cup of boiled turnips yields only 35 calories while providing 18 mg of vitamin C, 35 mg of calcium, and 210 mg of potassium
They also contain lysine, an amino acid that may help to prevent and manage cold sores

QUICK TIP:

Go beyond boiling Most people serve boiled turnips, but they can also be baked, braised, or steamed
The roots and green tops make a tasty addition to salads, stews, and soups
The turnip tops, or greens, which many cooks discard, are even more nutritious than the roots themselves
One cup of boiled greens provides 40 mg of vitamin C, about 200 mg of calcium, and nearly 300 mg of potassium
In addition, unlike the roots, the greens are an excellent source of beta- carotene, an important antioxidant nutrient that the body converts to vitamin A
The same cup of boiled greens yields nearly 7,500 IU of vitamin A and 5 g of fiber

Health Benefits

Protects against some cancers
As a member of the cruciferous family, which includes cabbage, broccoli, and radishes, turnips contain sulfurous compounds that may protect against certain forms of cancer
Lowers cholesterol
Both the tops and roots of turnips are a useful source of fiber, including soluble dietary fibers that help soak up LDL (“bad”) cholesterol
Promotes total body health
One cup of cooked turnip greens contains generous amounts of beta- carotene which the body converts to vitamin A
This antioxidant plays a role in healthy vision, bone growth, reproduction, cell functions, and a healthy immune system

Health Risks

May cause flatulence
Like other cruciferous vegetables, turnips can cause bloating and gas
Thyroid function
Turnips contain two goitrogenic substances, progoitrin and gluconasturtin, which can interfere with the thyroid gland’s ability to make its hormones
These compounds do not pose a risk for healthy people who eat moderate amounts of turnips, but anyone with hypothyroidism should cook this vegetable since cooking appears to deactivate goitrogens

Allergies

Puree cooked turnip roots and serve with steamed turnip greens

Roast chunks with sweet potatoes and onions

Add baby white turnips to a crudité platter

Small turnips of about 2 in in diameter may only need to be well scrubbed, not peeled, before cooking

Buying Tip

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Turnips should be firm and feel heavy for their size, with smooth skin that has no mushy or sunken brown spots

Turnips with the tops attached should be brightly colored and fresh, with no signs of wilting or yellowing

Don’t buy turnips larger than 3 in (7
6 cm) in diameter
They’ll likely have a more woody taste
Storing Tip

Refrigerate turnips in a plastic bag in the crisper for up to 2 weeks