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eat fresh

TURN UP

YOUR
Turnips
Turnips

By Chad Ruiz

t’s the purple power food that deserves and other cruciferous vegetables lowers about every other structure in your body.
a lot of attention. your risk of certain cancers including One analysis released by “The Ameri-
It fights cancer, improves immunity, prostate, lung and breast, according to the can Journal of Clinical Nutrition” who
Iincreases blood flow, prevents heart National Cancer Institute. compared nine studies involving more
disease, supports digestion, regulates your The high concentration of vitamin C in than 290,000 participants observed that
metabolism…heck, about the only thing it turnips, 42 percent of the recommended individuals who consumed 700 milligrams
doesn’t do is turn silver into gold! Bursting daily consumption in one medium turnip of vitamin C daily had a 25 percent lower
with nutritional value, the turnip ranks as one and 55 percent in one cup of greens, risk of heart disease.
of the healthiest, least talked about foods on strengthens your immune system and just
the planet. What makes this cruciferous a con-
tender is the fact that its leaves and bulbous
root provide far-reaching health benefits. One
Raw turnip
vegetable, two sides, two sources of power. greens (leaves)
Like it’s cruciferous cousins, broccoli, kale, are bitter. They taste
cauliflower, cabbage, etc., turnips are rich in great when
sautéed in olive oil
nutrients and low in calories, making it a great with onions and garlic.
Eat Fresh option for weight-loss. Cook them as you
Cut them into cubes and
would collard greens.
TOUTING THE TURNIP use in stews or boil then Remember to rinse and
mash with chives, bacon
Grown in cooler climates across the and cheese. You can clean your veggies prior to
globe, both the turnip root and leaves sport also enjoy them baked, Turnip cooking. Store turnips as
you would potatoes, in a
numerous nutritional benefits rich in vitamin boiled, sautéed, steamed cool, dry place.
or even raw.
C, iron, carotenoids, fiber, niacin, calcium, phos- Cooking
phorus, potassium, sodium, magnesium and Turnips make great
many other useful minerals. potatoes because Tips
substitutes for
These veggies also boast cancer-fighting
they deliver more
phytochemicals, antioxidants and glucosino- nutrients with fewer
lates, all of which help the liver filter toxins calories and carbs.
and protect the body from carcinogens. Some One cup of potatoes For children or picky eaters, use
studies show that regularly consuming turnips contains 154 calories
and 35 grams of carbs a spaghetti sauces or chili to
compared to one cup “hide” your greens.
of turnips containing
42 calories and 10
18 INSPIRE HEALTH January § February grams of carbs.