The Home Grown Farm

Vegatables on wooden table

Turnips

J F M A M J J A S O N D
Availability

 

Varieties


 

At the Home Grown Farm we grow purple top and hakurei varieties.

Nutrition


Turnips resemble potatoes in texture and appearance but exude a bitter flavor that pairs well with sweet meat like pork. This root vegetable can be found year-round in the produce section but is in season from October through March in most areas. Adding turnips to your diet provides you with a number of vitamins and minerals to benefit your overall health.

Vitamins

One cup of mashed turnips contains about 27 mg of vitamin C, an antioxidant. Adults should consume between 75 and 90 mg of vitamin C daily — for women and men, respectively — to support tissue repair and immunity. Turnips also provide most of the B vitamins, including riboflavin, thiamin, niacin, folate and pantothenic acid. One cup also has 0.2 mg of the 1.3 mg of vitamin B6 you need daily. The B vitamins help with fat, carbohydrate and protein metabolism; nervous system function; and healthy skin, hair, eyes and liver.

Minerals

Turnips have 76 mg of calcium per mashed cup – about 8 percent of the recommended daily value. You also get 407 mg of potassium, essential to healthy blood pressure and fluid balance, per cup. You need about 4,700 mg of potassium daily. Turnips also contain small amounts of iron, magnesium, phosphorus, sodium, zinc, manganese and selenium.

With just 51 calories per mashed cup, turnips are a lower calorie choice than an equivalent amount of boiled potatoes, with almost 200 calories. The cup of turnips provides almost 5 g of fiber — a significant amount, considering women need 25 grams each day and men need 38 grams daily. Fiber can help you feel full, especially helpful if you are watching your calorie intake. In addition, fiber promotes a healthy digestive tract and low cholesterol.

(source: livestrong.com)