Turnips (Brassica rapa) are a versatile root vegetable belonging to the cruciferous family, which also includes popular options such as bok choy, Brussels sprouts, and kale. These vegetables hold significant importance globally, serving as a vital food source for both humans and livestock alike.

The most prevalent varieties of turnip showcase vibrant colors, including purple, red, or a greenish hue on their exterior, while their interior is characterized by a white-fleshed bulb—commonly referred to as the storage root or organ—that grows above the soil. This bulb features a smooth skin, free from blemishes or side roots, making it an appealing addition to various dishes. Both the roots and the leafy greens of the turnip, known as turnip greens, are entirely edible. Much like other cruciferous vegetables, they are lauded for their numerous health benefits, making them a nutritious choice for any diet.

This article delves into the world of turnips, exploring their nutritional profile and the myriad health advantages they offer.

Nutrition Profile of Turnips

Turnips boast an impressive nutritional composition that makes them a valuable addition to any diet. Similar to other cruciferous vegetables, they are low in caloric content while being rich in essential vitamins and minerals.

A 100-gram serving of cubed raw turnips contains:

• Calories: 28
• Carbohydrates: 6 grams
• Dietary Fiber: 1.5 grams
• Protein: 0.9 grams
• Vitamin C: 25% of the Daily Value (DV)
• Folate: 4% of the DV
• Phosphorus: 2% of the DV
• Calcium: 2% of the DV

Interestingly, the turnip leaves are even more nutrient-dense, with a 100-gram serving of chopped turnip greens providing:

• Calories: 16
• Carbohydrates: 3 grams
• Dietary Fiber: 1.5 grams
• Vitamin K: 110% of the DV
• Vitamin C: 35% of the DV
• Provitamin A: 30% of the DV
• Folate: 25% of the DV
• Calcium: 7% of the DV

Both the root and the leaves serve as excellent sources of vitamin C, which is vital for safeguarding the body against free radical damage, particularly when these unstable molecules accumulate in excess. This essential nutrient also enhances iron absorption and assists in managing blood cholesterol levels, among numerous other health advantages. Moreover, turnip greens are abundant in fat-soluble vitamins K and A, which your body absorbs more efficiently when paired with fats. Vitamin K is crucial as it functions as a clotting agent, helping to prevent excessive bleeding. Additionally, vitamin A is essential for maintaining healthy eyes, skin, and lungs. Furthermore, the leaves are rich in folate, which is important for the formation of red blood cells and plays a role in preventing developmental issues during pregnancy. Both turnips and turnip greens contribute over 30% of the DV for vitamin C, while the greens are especially rich in folate, vitamin K, and provitamin A.

Health Benefits of Turnips

Thanks to their impressive nutritional profile, turnips — including their greens (saag radish) — provide a multitude of health-promoting benefits.

Potential Anticancer Properties

Turnips are abundant in beneficial plant compounds linked to cancer-fighting properties. Their rich content of vitamin C may play a role in inhibiting the growth and spread of cancer cells, while glucosinolates—an important group of bioactive plant compounds—contribute significantly to their antioxidant capabilities, helping to combat the cancer-promoting effects associated with oxidative stress.

Numerous studies have indicated that a higher intake of glucosinolates correlates with a decreased risk of various forms of cancer, including lung, colon, and rectal cancers. In addition, turnips are loaded with flavonoids, particularly anthocyanins, which are another class of antioxidants recognized for their anticancer properties. These anthocyanins are found in blue and purple fruits and vegetables, including turnips, and their consumption is associated with lower incidences of chronic and degenerative diseases.

May Assist in Blood Sugar Control

Regulating blood sugar levels is crucial for overall health, particularly for individuals with diabetes. Animal studies suggest that turnips might possess antidiabetic properties. A 9-month study involving rats on a high-sugar diet demonstrated that administering 45 mg of turnip extract per pound (approximately 100 mg per kg) of body weight resulted in lowered blood sugar levels and increased insulin production compared to the control group. This study also revealed that the extract helped alleviate other metabolic issues related to diabetes, such as elevated blood cholesterol and triglyceride levels.

Similar findings emerged from research on turnip greens (saag radish). In a 28-day study involving diabetic rats, those given a daily dose of 90-180 mg of turnip leaf extract per pound (equivalent to 200-400 mg per kg) showed significantly reduced blood sugar levels, along with lower total and LDL (bad) cholesterol levels. Both studies suggest that the antidiabetic effects of turnip and turnip green extracts may stem from various mechanisms, including:

• Enhanced blood sugar clearance
• Reduced glucose production by the liver
• Decreased carbohydrate absorption

Despite these promising results, it's important to note that these studies focused solely on different types of extracts in rats, leaving it uncertain whether fresh turnips and turnip greens exert similar effects in humans.

Potential Anti-Inflammatory Effects

Inflammation is linked to numerous chronic diseases, such as arthritis, cancer, and hypertension stemming from arterial hardening. The glucosinolates found in turnips break down into indoles and isothiocyanates, both of which are bioactive byproducts known to possess anti-inflammatory properties. One specific indole, arvelexin, has shown potential in blocking pro-inflammatory agents, including nitric oxide, a free radical involved in the inflammation process. For instance, various test-tube and animal studies have indicated that arvelexin markedly reduced inflammation and tissue damage in human colon cells and the colons of mice by inhibiting an inflammatory pathway.

May Combat Harmful Bacteria

The glucosinolates in turnips also decompose into isothiocyanates, which are compounds capable of inhibiting the growth of microbes and bacteria. Research has shown that isothiocyanates can effectively combat common pathogenic bacteria, including E. coli and S. aureus. One particular study conducted in a test tube determined that isothiocyanates derived from cruciferous vegetables exhibited an antibacterial effect of up to 87% against antibiotic-resistant strains of S. aureus. In light of the recent increase in antibiotic resistance, researchers have conducted a series of test-tube and animal studies to evaluate the potential benefits of combining isothiocyanates with conventional antibiotics, with results suggesting that this combination may enhance the effectiveness of bacterial growth control.

Additional Potential Health Benefits

Both the roots and greens of turnips may offer extra health benefits, including:

• May Aid in Weight Management. Turnips are low-calorie, non-starchy vegetables that have a low glycemic index, meaning they have a minimal impact on blood sugar levels. Research indicates that these characteristics contribute to maintaining a healthy weight.
• May Support Bone Health. Vitamin K is essential for bone metabolism, and animal studies suggest that glucosinolates may positively influence bone formation.
• May Protect the Liver. The anthocyanins and sulfur compounds, like glucosinolates, found in turnips have demonstrated liver-protective effects in studies involving rats with liver toxicity.

The vitamin and antioxidant profile of turnips may yield anti-inflammatory, anticancer, and antibacterial effects, among other valuable health benefits.

Incorporating Turnips into Your Diet

Turnips, a versatile vegetable, can be enjoyed both raw and cooked, while the vibrant turnip greens (saag shalgam) serve as an excellent addition to salads, enhancing both flavor and nutrition.

Here are several creative methods to include turnips in your daily meals:

• Enhance your mashed potatoes by adding some boiled turnips for added creaminess and flavor.
• For a delightful snack, thinly slice turnips and bake them until crispy to create crunchy turnip chips.
• When grilling or roasting vegetables, mix cubed turnips with potatoes and carrots for a colorful and nutritious medley.
• Incorporate grated turnips into coleslaw to elevate the taste and add a unique twist.
• Sautéing turnips and turnip greens creates a nutritious and delicious side dish packed with vitamins.

Cooking with turnips is a breeze, and integrating them into your favorite recipes will undoubtedly boost their nutritional profile and flavor. Both turnips and their greens can be enjoyed in a multitude of ways, making them a perfect complement to everyday dishes across various cuisines.

The Bottom Line

Turnips, known as shalgam in India, are a remarkable cruciferous vegetable offering a multitude of health advantages. These nutrient-dense vegetables are packed with essential vitamins and minerals, and their bioactive compounds, including glucosinolates, may contribute to regulating blood sugar levels, safeguarding against harmful bacteria, and exhibiting both anticancer and anti-inflammatory properties. Notably, both the roots and the green tops of turnips are edible and highly nutritious, making them an excellent addition to a balanced and healthy diet.