The Overlooked Veggie That's a Gut Health Hero

Haggis is undoubtedly a key component of observing Burns Night, which falls on January 25th. Being a Scotsman, I've witnessed numerous occasions where this dish has been carried into rooms atop gleaming silver platters, accompanied by a parade of pipers dressed in tartan kilts prior to recitations of Robert Burns' works. Address to a Haggis is recited while dinner’s served up.

Unavoidably, not much notice is given to the neeps (known as yellow turnips or swedes if you're below the border). These root veggies have a nutty and earthly flavour with a hint of sweetness. Despite their delightful taste, they might be underappreciated perhaps due to the extra effort required for cooking compared to other vegetables, leading us to consume them less frequently.

"They might not have the best image, yet they're surprisingly nourishing," explains Rebecca McManamon, a consultant dietitian and spokeswoman for the British Dietetic Association. "Everyone in your household can enjoy these, as they’re light in both calories and carbs, plus they offer fibre and essential nutrients." Discover the reasons why incorporating more of them into your diet could be beneficial.

The health benefits

1. Beneficial for digestive system health

Yellow turnips are a fine choice. source of fibre According to Scott Baptie, who is a nutritionist, developer of high-protein recipes, and founder of Food For Fitness,

An 80g serving offers 1.5g of the 30g we should be aiming for each day, which can improve digestion and increase the diversity of microbes living in our gut. Getting enough in our diet has also been shown to lower risk of heart disease, stroke and bowel cancer .

The fibrous nature of swedes might aid in weight loss, according to Baptie. "Their high water and fibre content contribute to feelings of satiety, potentially helping with weight reduction or maintenance," he clarifies.

2. Enhances heart health

“Turnips contain compounds such as glucosinolates that might be related to reduced inflammation, which supports heart health,” notes Baptie.

This bitter-tasting chemical is an antioxidant that also promotes digestion and may reduce the risk of some cancers.

Research It has been demonstrated that consuming merely two heaped tablespoons of veggies daily can help reduce the chances of cardiovascular issues.

3. Boosts immunity

A serving of yellow turnip offers up around 15mg of vitamin C, as well as vitamin K and vitamin B6 – an excellent combination for our immune health.

Vitamin C aids the production of lymphocytes and phagocytes – types of white blood cells that help to protect against infections, while vitamin K can reduce the creation of inflammatory proteins in the body.

Vitamin B6, meanwhile, helps create antibodies – fighter cells that protect against harmful bugs. As an added bonus, it can also help to combat fatigue.

4. Supports brain health

The MIND diet Created about ten years ago by scientists in the United States, this diet aims to promote brain health. It emphasizes green leafy vegetables like broccoli, cabbage, and kale—collectively known as brassicas—which are believed to help prevent cognitive decline.

As a member of the brassica family, swedes might offer similar advantages as other members. green leafy vegetables "However, this specific aspect hasn't been studied," McManamon adds.

5. Regulates blood glucose levels

Every type of food has a position on the glycemic index, a scale that determines whether consuming it will cause rapid, moderate, or gradual increases in blood glucose levels.

Yellow turnips score low on this glycemic index, indicating they are beneficial for keeping blood sugar levels stable. Proper management of these levels over time may help decrease the risk of various complications. Type 2 diabetes .

The healthiest method to prepare them

Firstly, you'll likely want to remove the skin. Although it can be eaten and nutritionists typically suggest consuming the skins of fruits and veggies for optimal health gains, the skin of a turnip is rather thick and tough.

McManamon points out that when preparing turnips through boiling, the typical approach involves simmering them for about 20 to 30 minutes.

“She advises taking care not to overcook as this can lead to the loss of water-soluble vitamins such as vitamin C,” which can escape from the vegetables into the cooking liquid.”

Turnips can also be readily combined with other vegetables, like carrot for mash, if you don’t like the taste on its own,” McManamon recommends. They can also be mixed into soups or casseroles, she adds.

As with other vegetables, an ideal serving is around 80g per person, meaning you should get around five servings from the typical swede.

“When many of us are thinking about eating sustainably and seasonally to minimise food miles, [swedes and yellow turnips] are great winter vegetables [that can be] grown in the UK,” she notes.

“Many people even grow them in their own gardens, and eating more can benefit the environment as well as our health,” she adds.

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