Standing out among the rest of the greenery in the produce aisle, this bright purple root vegetable shouldn’t be overlooked when it comes to a healthy diet.
Turnips have a mild flavor and adapt easily to a wide range of dishes, making them a fresh alternative to more common vegetables.
They can be served in several ways: roasted, mashed, sliced fresh or added as a cooking ingredient such as soups and stews.
Here, dietitians tell Daily Mail why turnips should be on your grocery list.
Turnips are a perfect 10 for health
Low in calories and packed with vitamins, minerals and fiber, turnips will improve digestion, and this nutritional produce pick will keep you full and satisfied to aid with weight loss.
‘Turnips are a root vegetable rich in vitamin C, fiber, and potassium,’ said Julie Lopez, a registered dietitian and chef with Virtual Teaching Kitchen in Succasunna, New Jersey.
As a member of the cruciferous vegetable family, turnips contain fiber and plant compounds that may support a healthy gut, cited Lopez.
Turnips are a versatile root vegetable that can be roasted, mashed or added to soups and stews
A 2021 study published in Frontiers in Nutrition suggested that cruciferous vegetables can help nourish beneficial gut bacteria, which play an important role in digestion and overall health.
When picking out your turnips, look for firm texture and bright color on the bulb and greens that are not limp or wilted.
Lopez added that turnips can keep for two weeks when stored in the refrigerator.
Why turnips can be overlooked but shouldn’t be
Turnips tend to be thought of as a winter produce item and tend to get passed over for more common options such as sweet potatoes and beets.
However, they can offer a mild, sweet flavor to many dishes if you remember to consider them, said Erin Palinski-Wade, a registered dietician in New Jersey who is the author of the 2 Day Diabetes Diet.
A bonus of this nifty veggie is that you get added benefit that both the root and the greens contribute nutrients.
‘The roots are especially rich in vitamin C, while the leafy tops add vitamins A, K, and additional fiber,’ Palinski-Wade told Daily Mail.
Turnips deserve more attention because they offer the comfort-food versatility of potatoes with fewer calories and more fiber, making them a smart choice for people focused on weight, blood sugar, or heart health, she added.
When picking out your turnips, look for firm texture and bright color on the bulb and greens that are not limp or wilted
Emerging research from a 2022 study on cruciferous vegetables also highlights their phytochemicals and antioxidant potential, and turnips fit in this group, offering compounds linked to anti-inflammatory and metabolic benefits.
Another advantage from eating turnips is fiber, which creates bulk, absorbs water, and helps normalize transit time in the gut.
‘Dietary fiber is consistently linked to better bowel regularity and lower risk of conditions like diverticular disease and colorectal cancer, which is why high-fiber vegetables are so essential to the diet,’ Palinski-Wade said.
The Bottom Line
Turnips are a versatile root vegetable that can be roasted, mashed or added to soups and stews.
They have a mild, slightly sweet flavor that pairs well with many savory dishes.
Turnips are also a good source of fiber, vitamins, and antioxidants, making them a nutritious choice.
If you have never tried them before, they are an easy and affordable way to add variety to your meals.
