Swedes are a classic winter vegetable and provide us with many important nutrients during the cold season. Read here how healthy the bittersweet turnips really are.
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This is what turnips have to offer
Swedes are now regulars again in the vegetable departments of supermarkets. From October to around February, the delicious winter vegetables are on display in the markets and are enjoying increasing popularity. The bitter-sweet turnips are finding more and more fans and simply taste fantastic in winter stews. The round, child-sized turnips with the purple-yellow skin sat on the nutritional reserve for a long time. Nobody really wanted to be enthusiastic about turnips, because the turnips had their dreary image as a post-war vegetable.
Fortunately, these resentments no longer exist today and people are boldly attacking swedes again. Depending on the region, the turnips are also known as Wruken, turnips, butter turnips, Erdkohlrabi or Runke. Regardless of the name, swedes are packed to the brim with nutrients that keep us healthy and fit in winter and spring. And although the delicious beetroot contains a lot of sugar, it is very low in calories due to the high water content. Perfect as part of a healthy and balanced diet.
Nutrients per 100 grams
| carbohydrates | 9 g |
| of which sugars | 4,5 g |
| of which fiber | 2,3 g |
| protein | 1,1 g |
| Potassium | 230 mg |
| calcium | 50 mg |
| phosphate | 30 mg |
| Requirements | 0,5 mg |
| Vitamin C | 35 mg |
| Vitamin B6 | 0,2 mg |
| Vitamin E | 0,2 mg |
| beta-carotene | 100 micrograms |
Swedes are so good for your health
1. Good for eyes, hair and skin
The turnip hides yellow-orange flesh under the skin. The plant substance beta-carotene is responsible for the colour, which also gives carrots their rich colour, for example. Beta-carotene is considered a provitamin because it is metabolized into vitamin A after absorption in our body. Vitamin A plays an important role in our health on several fronts. It supports the cell regeneration of our skin and ensures elasticity there. At the same time, the vitamin helps in the normal development of healthy hair roots. In our retina, vitamin A is primarily used to produce the visual pigment rhodopsin. Rhodopsin is located in the rods of the retina and is sensitive to light. As a result, we can perceive light-dark differences and also see in adverse lighting conditions. Vitamin A deficiency therefore often leads to night and twilight blindness.
Also interesting: These foods are particularly high in retinol > >
2. Strong immune system
Vitamin C is a potent antioxidant. It neutralizes free radical oxygen compounds that cause damage to our cells due to external environmental influences. Vitamin C protects our cells from this same oxidative stress. Some study results also indicate that high-dose vitamin C infusions were able to reduce inflammation levels in cancer patients. In the medical and nutritional context, however, particular attention is drawn to the positive effects of vitamin C on our immune system. Our body needs it for strong defenses. Just 300 grams of swede is enough to cover the daily requirement of vitamin C. Vitamin C also helps our organism to extract more iron from plant foods.
3. Good blood pressure readings
Swedes are rich in potassium. The mineral is important for regulating the osmotic pressure in our cells and can help reduce high blood pressure . A high-potassium diet is recommended for people with high blood pressure. Some diets like the DASH diet are specifically designed to lower high blood pressure. High blood pressure is one of the main risks of cardiovascular disease, stroke or heart attack.
Be sure to read : Avoid these foods if you have high blood pressure > >
4. Lose weight healthily
As a tasty part of a balanced diet, turnips can help you lose or maintain weight. The beets consist of about 90 percent water and have only 38 calories per 100 grams. The many dietary fibers make you full for a long time, which makes diets much more successful. If the pounds tumble even with a full stomach, losing weight can actually be a lot of fun. In order to reduce weight successfully and sustainably, you should not only pay attention to a healthy diet, but also lead an active lifestyle and incorporate sport into your weekly schedule.
