Turnips Health Benefits, Nutrition Facts and Recipes


Turnips Health Benefits, Nutrition Facts and Recipes

Turnips are a type of root vegetable belonging to the Brassicaceae family, which also includes cabbage, broccoli, and kale. They are characterized by

15 health benefits of methi or fenugreek seeds and leaves
What is bentonite clay and what are its health benefits?
Fresh Leek: Nutrition Facts Health Benefits, and Recipes

Turnips are a type of root vegetable belonging to the Brassicaceae family, which also includes cabbage, broccoli, and kale. They are characterized by their round, white fleshy taproot and leafy green tops. While sometimes overlooked, turnips offer a surprising range of health benefits and culinary versatility as they pack a powerful punch when it comes to boosting your well-being and contributing to a healthy lifestyle.

Key Facts About Turnips

Scientific nameBrassica rapa subsp. rapa
Common varietiesPurple top white globe, Seven Top, Tokyo Cross
FlavorMildly sweet and earthy, with a slight peppery note
TextureFirm and crisp when raw, becoming soft and tender when cooked
NutrientsRich in vitamin C, potassium, fiber, and vitamin K
Health benefitsMay support digestion, boost immunity, promote bone health, regulate blood pressure, and offer potential anti-cancer properties
Culinary usesCan be roasted, mashed, boiled, fried, or eaten raw
Common dishesRoasted turnips, mashed turnips, turnip soup, turnip gratin, turnip fries

Let’s delve deeper into the hidden potential of turnips and unveil the diverse ways they can contribute to a healthier and more fulfilling life:

Turnips Health Benefits, Nutrition Facts and Recipes

1. A Symphony of Nutrients

Turnips are an orchestra of essential vitamins and minerals, each playing a crucial role in your health. They offer a rich abundance of:

  • Vitamin C: This powerful antioxidant acts as a maestro, boosting your immune system, protecting your cells from damage, and promoting healthy skin.
  • Potassium: This essential mineral serves as the conductor, regulating blood pressure, maintaining muscle function, and ensuring proper nerve function.
  • Fiber: This dietary powerhouse acts as the rhythm section, promoting digestive regularity, controlling blood sugar levels, and supporting gut health.
  • Manganese: This versatile mineral plays a supporting role in bone health, blood sugar regulation, and enzyme function.
  • Vitamin K: This vital nutrient acts as the stagehand, ensuring proper blood clotting and maintaining healthy bones.

2. Cultivating a Healthy Gut

Turnips are brimming with fiber, which acts like a gardener tending to your digestive system. This valuable dietary component helps bulk up stool, promotes regular bowel movements, and prevents constipation. Additionally, fiber nourishes the beneficial bacteria in your gut, creating a thriving ecosystem that further optimizes digestion and overall health.

3. Seeds of Cancer Prevention

Turnips hold the potential to be powerful allies in the fight against cancer. They contain glucosinolates, plant compounds that break down into isothiocyanates. These fascinating compounds possess potent anti-cancer properties and may offer protection against various types of cancer, including lung, colorectal, and prostate cancer.

4. A Heart-Healthy Hero

Turnips are champions for cardiovascular health. They are a rich source of potassium, which acts like a natural blood pressure regulator by counteracting the effects of sodium. This can significantly reduce your risk of heart disease, stroke, and other cardiovascular complications.

5. Strengthening Your Inner Defense

Turnips are packed with vitamin C, a powerful warrior in your immune system’s arsenal. This vital antioxidant helps protect your cells from damage, strengthens your immune system, and helps you fight off infections and stay healthy.

6. Protecting Your Precious Vision

Turnips hold the key to maintaining healthy eyesight. They are a natural source of lutein and zeaxanthin, carotenoids that act like protectors, shielding your eyes from harmful blue light and potentially preventing age-related macular degeneration and cataracts.

7. A Bouquet of Additional Benefits

The health benefits of turnips extend far beyond their primary offerings. They have the potential to:

  • Improve bone health: Due to their calcium and vitamin K content.
  • Support weight management: As they are low in calories and high in fiber, promoting satiety.
  • Reduce inflammation: Possessing anti-inflammatory compounds.
  • Contribute to blood sugar control: Helping to regulate blood sugar levels.

8. Culinary Versatility

Turnips are not just nutritional powerhouses; they are culinary chameleons! They adapt to a variety of dishes, adding a unique flavor and texture to your meals. Here are a few ways to unlock their culinary potential:

  • Roasted Delight: Roasted turnips bring out their natural sweetness and create a delightful and caramelized side dish.
  • Mashed Marvel: Turnips can be mashed just like potatoes, offering a lighter alternative with a unique twist.
  • Souperb Soup Base: Turnips transform into a hearty and healthy base for a variety of soups, adding depth and flavor.
  • Decadent Gratin: Turnips elevate a simple gratin, offering a flavorful and creamy dish with a satisfying texture.
  • Fries with a Twist: Baked or air-fried turnip sticks provide a healthier alternative to french fries, satisfying your cravings without compromising your health.

9. Bone Health

Turnips are also a good source of vitamin K, a key player in the formation and maintenance of strong bones. It works by activating osteocalcin, a protein responsible for binding calcium to bone. This process helps to build strong and dense bones, reducing the risk of fractures and osteoporosis.

Several studies have shown a positive link between adequate vitamin K intake and bone health. One study found that older women with higher vitamin K intake had a significantly lower risk of hip fractures. Another study found that children with higher vitamin K intake had better bone density.

10. Blood clotting

Vitamin K is also essential for proper blood clotting. It plays a vital role in the production of several clotting factors, which are proteins needed to stop bleeding. Without sufficient vitamin K, blood may not clot properly, leading to excessive bleeding. This can be especially dangerous for people who are taking blood-thinning medications.

Turnips are an excellent source of vitamin K, providing approximately 12% of the Daily Value (DV) per 1 cup (130 grams) serving. This means that consuming just a moderate amount of turnips can significantly contribute to your daily vitamin K needs.

Raw fresh red turnips — Stock Photo, Image

Turnips Nutrition Facts

Here’s a breakdown of their impressive nutritional profile:

Per 1 cup (130 grams) of raw turnips:

  • Calories: 55
  • Fat: 0.1 grams
  • Sodium: 25 milligrams
  • Carbohydrates: 13 grams
  • Fiber: 2 grams
  • Sugars: 4.6 grams
  • Protein: 1 gram

Vitamins and Minerals:

  • Vitamin C: 27.3mg (30% of Daily Value)
  • Vitamin K: 19.5mcg (16% of Daily Value)
  • Folate: 17mcg (4% of Daily Value)
  • Potassium: 351mg (8% of Daily Value)
  • Calcium: 39mg (4% of Daily Value)
  • Magnesium: 14mg (3% of Daily Value)
  • Phosphorus: 35mg (5% of Daily Value)

Additional Nutrients:

  • Manganese: 0.13mg
  • Iron: 0.39mg
  • Copper: 0.042mg
  • Zinc: 0.35mg
  • Vitamin B6: 0.10mg
  • Thiamine: 0.06mg
  • Riboflavin: 0.03mg
  • Niacin: 0.54mg

Turnips Recipes

Simple Side Dishes:

  • Roasted Turnips: This classic recipe is easy to prepare and brings out the natural sweetness of turnips. Simply toss them with olive oil, salt, pepper, and your favorite herbs, then roast in the oven until tender.
  • Mashed Turnips: A lighter alternative to mashed potatoes, mashed turnips are creamy and flavorful. Add butter, milk, and seasonings for a comforting side dish.
  • Turnip Fries: A healthier alternative to french fries, turnip fries are baked or air-fried for a crispy and delicious snack or side dish.
  • Glazed Turnips: Perfect for the holidays, glazed turnips are coated with a sweet and savory glaze for a festive touch.

Hearty Soups and Stews:

  • Turnip and Potato Soup: A creamy and satisfying soup, perfect for a cold winter day. This recipe combines turnips, potatoes, carrots, and onion in a flavorful broth.
  • Lentil and Turnip Stew: A hearty and protein-packed stew, ideal for a vegetarian or vegan meal. This recipe combines lentils, turnips, carrots, and spices for a flavorful and healthy dish.
  • Turnip Green Soup: A traditional Southern dish made with turnip greens, ham, and potatoes. This soup is packed with flavor and nutrients.

Creative Main Courses:

  • Turnip Gratin: A decadent and cheesy dish, perfect for a special occasion. This recipe layers thinly sliced turnips with a creamy cheese sauce and breadcrumbs.
  • Stuffed Turnips: A fun and creative way to enjoy turnips. This recipe involves hollowing out turnips and filling them with your favorite stuffing, such as rice, vegetables, and meat.
  • Turnip Fritters: A delicious and savory appetizer or snack made with grated turnip, potato, and spices. These fritters are crispy on the outside and soft on the inside.
  • Turnip Noodles: A healthy and low-carb alternative to pasta. Spiralized turnips can be used to make delicious and nutritious noodles.

Embrace the Power of Turnips:

Turnips are more than just a humble vegetable; they are a treasure trove of health benefits waiting to be explored. By incorporating them into your diet and unleashing their culinary potential, you can experience a positive impact on your health and well-being. So, let’s embrace the power of turnips and discover a world of deliciousness and health benefits waiting to be unlocked.


  • https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
  • https://www.healthline.com/nutrition/turnip-nutrition
  • https://www.ncbi.nlm.nih.gov/books/NBK551578/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648719/
  • https://pubmed.ncbi.nlm.nih.gov/11684396/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648719/

Note: This article is written based on scientific evidence found by the soundhealthandlastingwealth.com team. Sources are duly referenced and hyperlinked to source websites and are clickable for confirmation.