Turnip

turnip Turnips, native to Siberia, have been consumed for thousands of years. Taking two months to mature, they are typically planted in the late spring and mature by mid-summer. With this said, two seasons are typical for many gardens around the world. Turnips store very well, which made them ideal for the Siberian climate, where they were used for both human and animal consumption. Turnips can take a lot of space to grow, which is why they have a rather limited production in the modern world. With this said, during the years after WWII, turnips varieties were developed which required less space to grow. This led to a greater annual production as well as consumer acceptance. As a crop which now grows from Siberia to the northern parts of the United States, the unique taste of turnips provides a great addition to salad, soups and main course meals.

Key Nutrients

Turnip is a great source of vitamin C, folic acid, manganese, pantothenic acid and copper. Turnip is also a great source of dietary fiber, especially when consumed in its raw form.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Copper – Copper is an essential mineral which helps to promote proper growth, enzymatic reactions, healthy connective tissues and proper heart rhythm.

Season

Turnips are grown in the summer months, and are available through the fall. A popular vegetable, you can find turnips year round in your supermarket.

Nutrition Information

Per 1 cup (130 grams):

Calories (cKal): 36
Protein (grams): 1.17
Total Fat (grams): .13
Carbohydrates (grams): 8.36
Fiber (grams): 2.3

Buying and Storing

When buying turnips, make sure the vegetable is not soft to the touch and is free of blemishes and rot. To store, place in a sealed container or bag in the refrigerator for up to one week.
Best Way to Add to Diet
Turnips can be consumed raw or cooked. Wash the turnip under cold water for 30 seconds or so, then slice into small pieces to add to a salad or soup. Making a turnip mash can be a great addition to any main course meal. Simply peel the turnips and cook in boiling water until tender. Add sea salt, pepper and a bit of sugar, maple syrup of agave to reduce their natural bitterness.