The healthy facts about turnips

Turnips have been cultivated for 4,000 years and for good reason. they are versatile and tasty complex carbohydrates.  Here are some basic facts about the tasty tuber.

• They grow in poor soil, are low in calories and high in nutrients, especially the greens.
• Turnips (including the yellow rutabagas) are economical, healthful and easy to prepare and cultivate.
• They are full of vitamin C and some essential amino acids.
• 250 grams (one cup) of boiled turnips yields only 35 calories while providing 18 milligrams of vitamin C, 35 milligrams of calcium and 210 milligrams of potassium.
• They are also a useful source of fibre, including soluble dietary fibres that help soak up LDL ("bad") cholesterol.
• They also contain lysine, an amino acid that may help to prevent and manage cold sores.
• Some herbal practitioners use turnips to treat bronchitis and sore throats. These benefits have not been proven.
• Tur­nips contain sulfurous compounds that may protect against certain forms of cancer.

The turnip tops, or greens, which many cooks discard, are even more nutritious than the roots themselves. 250 grams (one cup) of boiled greens provides 40 milligrams of vitamin C, about 200 milligrams of calcium and nearly 300 milligrams 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 250 grams (one cup) of boiled greens yields nearly 7,500 IU of vitamin A and five grams of fibre.

Turnips can cause bloating and gas. Turnips contain two goitrogenic substances 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.

Most people serve boiled turnips, but they can also be baked, braised, or steamed. They make a tasty addition to salads, stews, soups or vegetable dishes. White turnips are given star billing in the Middle East. In Middle Eastern cuisine, turnips are often pickled with beets to give them a pink colour.

The turnip is economical, rich in vitamin C, and a great source of fibre. This makes it a popular choice for cooks worldwide.