Monday, September 25, 2023

Nutritional aspects of turnip

Brassica spp. are an excellent dietary source of phytochemicals, for example vitamins, phenols, minerals or glucosinolates, which reduce oxidative stress and prevent some diseases, such as cancer or cardiovascular disease.

The nutritional assessment of turnips shows various valuable moieties. 100 grams of turnip roots provides 2-grams dietary fiber, 0.1 gram fat, 6.7 grams carbohydrate, 0.6 gram protein, 1.1 milligrams riboflavin, 0.4 milligram thiamine, 0.08 milligram Vit. B6, 16 milligrams Vit. C, 20 micrograms folate, 50 milligrams calcium, phosphorous and iron, 8 milligrams magnesium, 280 milligrams potassium and 18 milligrams sodium.

In one cup (156 grams) of cubed turnips which have been cooked, boiled and drained the following can be found: 4.66 grams of sugar, 0.19 mg of zinc, 0.003 mg of copper, 0.111 mg of manganese, 0.5 mg selenium, 0.466 mg niacin, .0222 mg pantothenic acid, 13.6 ug choline, and 0.03 mg of vitamin E.

Thus, turnip root is low calorie (28 calories/100 gram) although it is a good storehouse of minerals, vitamins, dietary fiber and antioxidants.

Turnip greens are not only abundant in antioxidants such as carotenoids, xanthins, lutein, vitamin A and vitamin C, but are also an excellent source of vitamin K.

One cup of raw turnips provides 2.34 g of fiber. Fiber helps reduce pressure and inflammation in the colon. Specifically, high fiber diets are associated with a lower risk of intestinal problems, including diverticulitis.

Turnips and other high fiber foods can help reduce the prevalence of diverticulitis flares by absorbing water in the colon and making bowel movements easier.

The dry leaves from turnips are also a rich source of glucosinolates and the activating enzyme myrosinase. Eating turnip greens improves your food quality score.

The greens have vitamins A and K in addition to the Vitamin C, folate, and beta-carotene, lutein, and zeaxanthin, which are common antioxidants. Lutein and zeaxinthin have “shown promise in helping combat the eye conditions of macular degeneration and cataracts”.
Nutritional aspects of turnip

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