The top benefits, nutritional values, Uses and storage of Turnip

The top benefits, nutritional values, Uses and storage of Turnip

Turnip is scientifically known as brassica rapa. It is a vegetable which has creamy white color and a purple top. It is grown in temperate areas around the world. It is a cousin of broccoli, Brussels sprouts, arugula, and kale. Turnips are very nutritious and has many health benefits like reducing inflammation, regulates metabolism, boost immune system and improve cardiovascular health.

1) Intestinal problems


Turnips are high in fiber and thus reduces the risk of intestinal problems, colorectal cancer. It also reduces inflammation, bowel movement and pressure in the colon.

2) Lowering blood pressure

Turnips contain potassium which reduces high blood pressure,  inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.

3) Fighting cancer

Turnips reduces the risk of cancer.

4) Weight loss and digestion

Turnips are low in calories and are high in fiber which helps in weight loss. It also maintains blood sugar levels, prevent constipation, regulates bowel movements, regulates digestion and reduces the risk of cardiovascular health.

 5) Improve Heart Health

Turnips contains lots of important nutrients like potassium and fiber which reduces the strain on blood vessels and arthritis thus, lowering blood pressure. It also prevents excess cholesterol levels from the body and reduces the risk of atherosclerosis, heart attacks and strokes.

6) Improve Blood Circulation

Turnips contain iron which reduces the risk of anemia and improves blood circulation in the body.

7) Boost Immune System

Turnips contain vitamin C and ascorbic acid which improves the immune system  and promotes the production of WBC and antibodies. It also reduces the risk of cancer and heart diseases.

8) Improve Bone Strength

Turnips contain calcium which promotes the growth and repair of bones in the body. It also increases bone mineral density and reduces the risk of osteoporosis and arthritis.

9) Fight Inflammation

Turnips greens contain omega-3 fatty acids and vitamin K which protects from many inflammatory conditions. It also prevents from gout, chronic pain and arthritis and promote overall wellness of the body.

10) Boost Metabolism

Turnips contain vitamin B which ensures the working of the organ system and hormone levels. Thus, improving metabolism.

11) Avoid Atherosclerosis

Turnips contain beta carotene, vitamin C and vitamin E which prevents free radicals and its effects. It also reduces the risk of atherosclerosis.

12) Bolster Lung Health

Turnips contain vitamin A promoting healthy lungs and reducing the risk of lung inflammation, lung cancer and emphysema.

13) Manage Asthma

Turnips contain anti inflammatory properties which helps in treating asthma.

17) Protect Eye Health

Because turnip greens are a rich source of a carotenoid called lutein, the vegetable supports eye health and even prevents ocular disorders like cataracts and macular degeneration.

Turnip can be consumed at any time of day. Potatoes, carrots, parsnip, apples, sweet potatoes, lemon, and onion, chives, sage, cumin, coriander, nutmeg, garlic, ginger, vinegar, tarragon, mustard, thyme, olive oil, paprika, and salt, bacon, roast beef, turkey, chickpeas, and rice goes well with turnip.

Ways to use turnip

Turnips Can be cooked in different ways like baking, boiling, sautéeing or steaming. Here are some easy ways to use turnips.

  • Boil and mash turnips for a fun alternative to mashed potatoes
  • Chop or shred raw turnips for a salad topper
  • Add turnips to soup or stew at the same stage you would add potatoes
  • Include cubed turnip into your next slow-cooked roast
  • Add shredded turnip to your favorite coleslaw recipe

How to buy and store turnip

When buying turnips, choose those that are small and heavy for their size. Look for green tops that are brightly colored and fresh. Store turnips in a cool, dim area.

Uses of turnip

Treatment of Torn Feet: External use of turnip helps in the treatment of torn feet. For this purpose, you can take about 12 turnips along with their leaves and boil them in water. Before going to bed, soak your feet in this boiled water along with turnips for 10 minutes and also rub some turnips on the torn skin of your feet. Doing this regularly for 3 days will make your feet soft and repair your skin. Turnip leaves will help to eliminate wrinkles on the feet.

Have Smooth Glowing Skin

Consistent consumption of turnips results in bright and smooth skin. The potent levels of vitamins A and C help in preserving healthy, glowing skin.

Cure Common Ailments

The healing and therapeutic abilities of turnips abound in managing a myriad of common ailments such as a lack of appetite and hemorrhoids. Consistent eating of turnips has been said to even fight kidney stones in their early stages.

 Manage a Healthy Weight

Being low in calories, turnips can support a weight loss regimen. The high fiber content of the vegetable enhances a healthy metabolism, regulates a healthy weight and keeps your digestive system humming happily.

 Smell Better

If you are looking for a natural alternative to your underarm deodorant, look no further. Drinking turnip juice is rather effective at banishing body odor.

Season in which turnip is available

Turnips are available throughout the year but they mostly tend to flourish in cold weather.

How to make Shalgam ki Sabzi

Ingredients Of Shalgam Ki Sabzi

500 Gram Turnips (chopped and washed), peeled

2 large Onion , chopped

2 Tomatoes, chopped

1 tsp Garlic and ginger, grated

2 Green chillies , chopped

1 tsp Sugar, cumin powder and coriander powder

1 tsp Turmeric powder

1 cup Water

2 tbsp Butter / oil

to taste Salt

Coriander leaves to garnish., finely chopped


1.Heat the butter / oil in a pressure cooker till it is medium hot.

2.Add the chopped green chillies, grated ginger and garlic.

3.Fry briefly.

4.Add the chopped onions and saute on medium heat for 3 minutes or till the onions are lightly browned.

5.Now, add the chopped tomatoes, salt, and the turmeric, cumin and coriander powders.

6.Stir fry on medium / low heat for 3 minutes or till the fat leaves the sides of the cooker.

7.Add the chopped turnips and mix.

8.Add the water and stir well.

9.Close the cooker and bring to maximum pressure on high heat.

10.Now, reduce the heat and cook on low level for about 15 minutes.

11.Open the cooker after all the steam has escaped. Add the sugar and very lightly mash the cooked turnips.

12.Keep on the flame for a few minutes to dry out excess water if any.

13.Garnish with finely chopped coriander leaves.

How to make Turnip Bhaji South Indian Style (A Dry Curry)


  • 2 turnips, peeled and cut into small pieces
  • 1 tbsp. oil
  • 1 tsp. black mustard seeds or rai
  • A pinch of asafoetida resin (optional)
  • 1 tsp. urad/urad/urid or black gram dal, skinless
  • 1 tsp. chana dal (red gram/ Bengal gram dal)
  • 8-10 curry leaves, not bay leaves
  • 1 tbsp. grated/desiccated coconut (optional)
  • Salt to taste 1/4 tsp. or less chilli powder, adjust to taste.


  1. Heat oil in a karahi or wok.
  2. Add mustard seeds and asafoetida. Once the seeds crackle, add urad dal, chana dal and curry leaves and stir.
  3. When the dals turn slightly brown, add curry leaves and stir for a few second.
  4. Add turnips, stir, cover and cook for a few minutes on low medium heat. Fresh turnips will not require any water, they will cook in their own moisture. Stir from time to time, until tender. This takes approximately 10-15 minutes, depending upon how fresh your turnips are.
  5. Turn heat off, sprinkle the grated coconut on top, stir.
  6. Serve hot with Chapatties or Parathas or as part of any Indian meal.

Safety profile

Turnips can affect the thyroid gland and the production of this hormone. If you are at risk of thyroid disorder or currently suffering from one, it might be wise to speak to a doctor before adding turnips to your diet.  Turnips can be a healthful addition to a balanced diet. Eating a diet with variety is better than concentrating on individual foods as the key to good health. Other risks are

  • Oxalates: Turnip greens are among a small number of foods that contain measurable amounts of oxalates which on becoming too concentrated in body fluids, crystallize and cause health problems for patients with kidney or gallbladder stones.
  • Goitrogenic: Individuals with thyroid problems should limit or avoid eating turnips because it contains substances called goitrogens which can interfere with the functioning of the thyroid gland.
  • Digestive problems: Turnips contain sulfur compounds that cause flatulence and digestion problem in some people.

 Fun facts about turnip

  • The heaviest turnip was grown in the USA in 2004 – it weighed nearly 18 kg.
  • Boiled turnip roots are used as a cough and cold remedy in Iran.
  • Larger varieties of turnips are used as feed for livestock.
  • Turnips are vegetables and the root of the plant Brassica rapa rapa.
  • Turnips are from the Brassica genus, which includes brussel sprouts, broccoli, cabbage and cauliflower, and are from the Brassicaceae family, the family of mustard, cabbages and crucifers.
  • A turnip is typically spherical in shape with a smaller root at the base, which is generally removed when sold commercially, and it has long green leaves at the top.
  • Turnips are usually mainly white in colour, with a green, red or purple area at the top caused by sun exposure, and the flesh is generally white, although in some of the baby turnip varieties it can be red, yellow or orange in colour.
  •  Turnips grow to be 5 to 20 centimetres (2 to 8 inches) in diameter, and can be as heavy as 1 kilogram (2.2 pounds) in weight.
  • Turnips are commonly cooked, pickled or added as side vegetables, or made into soup, and the baby vegetables can be used raw in salads.
  • Turnips have been grown agriculturally since 1400 BC in India, and the origin of the vegetable is uncertain, although it is believed to be most likely native to Europe or possibly Asia.
  • Turnips have a sharp taste, which becomes less strong by cooking, and the young vegetables are sweeter.
  • The long leaves of turnips can be eaten, and are usually cooked, although they can also be added to salads.
  • Turnips are high in vitamin C, are a good source of fibre, and contain many other vitamins and minerals.

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