Preparations, uses, and tips
Scrub turnips with a vegetable brush before cooking. Then trim the leaf end and slice off
the root end. Larger turnips should be peeled, but baby turnips—those less than 2 inches
(5cm) in diameter—can be cooked without peeling. Thinly sliced turnips have a crisp
texture, and can be consumed raw. They make a good addition to platters of raw vegetables and
dip, while diced turnip lends a hearty flavor to soups.
To boil
Cut turnips into chunks and boil until they are tender, about 6 to 10 minutes. Whole
turnips take about 30 minutes to cook.
To roast
Use either whole, unpeeled baby turnips or larger ones, peeled and cut into wedges. Then
toss with olive oil, salt, and pepper,
and place them on a baking sheet in a single layer. Roast at 375°F (190°C) until
they are tender, about 35 to 45 minutes.
To microwave
Place turnip cubes, with a few tablespoons (30 to 45mL) of water or stock in a covered
microwave-safe casserole and cook on High for about 3 minutes. Then let stand for about 3
minutes before serving.
Good flavors for seasoning turnips include lemon,
nutmeg, garlic,
cheeses, thyme,
parsley, and chervil.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Atherosclerosis
Diets high in insoluble fiber (found in some vegetables)
are associated with protection against heart
disease in both men and women.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Cancer
The strong association between increased intake of
beta-carotene from food and a reduced risk of lung
cancer does not necessarily mean that supplementation with natural beta-carotene
supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for
diets high in certain fruits and vegetables that contain other anticancer substances that may
be responsible for the protective effects. Until more is known, some doctors advise smokers to
avoid all forms of beta-carotene supplementation—even natural beta-carotene.
Foods high in vitamin K such as vegetables typically
are associated with low cancer risk. Despite the fact that the anti-vitamin K drug warfarin might reduce the risk of cancer under certain
circumstances, no evidence suggests that avoidance of vitamin K (from food or from
supplements) would in any way help protect against cancer.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts.
Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract
formation. It remains unclear whether natural beta-carotene from food or supplements would
protect the eye or whether beta-carotene in food is merely a marker for other protective
factors in fruits and vegetables high in beta-carotene.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered
homocysteine levels. Healthy people were assigned to either a diet containing a pound of
fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and
vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables
had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits
and vegetables.
Macular
degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk
for macular degeneration than people who do not eat these foods. However, another study found
no association between age-related macular degeneration and intake of antioxidants, either
from the diet, from supplements, or from both combined. More research is needed to reconcile
these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a
healthful diet.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium
correlated with a decreased MS risk.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
