Diabetes is a major chronic illness that absolutely requires optimal attention to ensure the glucose level is within range.
Diabetics have been very cautious about their food choices and fitness as high amounts of carbs ultimately turn into sugar once metabolized.
As we are aware, certain foods like jackfruit, jamun, and custard apples lower the chances of diabetes. Now onwards you can add one more nutritious root vegetable – Turnip or shaljam in your list which really does wonders to your health.
Let’s discuss more about turnip
Turnip is the edible root of the cruciferous vegetable family and its leafy and root parts are highly nutritious.
This wonderful root is the storehouse of vitamins (K, A, C, E, B1, B3, B5, B6, B2, Folates), minerals (manganese, potassium, magnesium, iron, calcium, copper) and polyphenols, antioxidants, polynutrients.
It consists of a significant quantity of dietary fibers which are considered to be the essential component of healthy food.
Why turnip is good for diabetics?
Turnip is considered to be ideal for diabetics as it is loaded with a decent amount of fiber which helps in lowering the amount of glucose absorbed in the bloodstream. This effect directly prevents the glucose level from shooting up as limited insulin will be able to cater to the slowly absorbed sugar in the blood.
Soluble fibers improve glycemic control and decrease the plasma lipid concentration in patients with type 2 diabetes.
Moreover, it is loaded with fibrous portions which make your tummy fuller for a long run and increase your satiety which supports you to ignore excess calories.
Turnip has an active potential compound isorhamnetin which inhibits the effects of the insulin degrading enzyme (IDE) which is responsible for making complications with diabetes.
Also, another potential compound found is kaempherol which boosts up the absorption of glucose in the muscles to raise energy levels instead of restoring in blood.
Quercetin in turnip reduces the blood sugar level and improves insulin sensitivity. Thus, it protects the beta cells from damage.
Diabetics can enjoy various turnip dishes like:
- Turnip Zucchini Soup – This heartwarming nutritious hot soup soothes your soul.
- Roasted Turnip with Ginger – Boil the turnip for 2-3 minutes with salt. Then drain it and roast in fry pan with sesame oil, ginger, pepper and remaining salt.
9 Benefits of consuming turnip
1. Keep your liver healthy
The liver is the vital organ of the body hence essential to strengthen liver health.
Turnip consumption benefits the liver in the following ways:
- Turnip manages the liver enzymes thus curtailing any damage to the liver.
- Turnip contains vitamin C, flavonoids which helping in regenerating liver cells.
- High antioxidant compounds reduce the effect of free radicals thus avoiding the oxidative stress and protect it.
- Phenolic compounds neutralize the reactive oxygen species which hampers the liver functions.
2. Stronger bones
Turnip is fully loaded with potassium and calcium which are the most required minerals to strengthen the bones and muscles.
Thus, turnip is likely to benefit the skeletal system and prevent a joint disease such as osteoporosis in the long run.
3. Decrease Cancer Risk
Cancer is a chronic, deadliest disease in the world.
Studies show that detoxifying the body is the key to preventing cancerous cell formation.
Turnip has powerful antioxidants like glucosinolates which support the liver to process the toxins hence potentially inhibiting the tumor cells.
4. Improve Vision
Turnip has enough lutein, a carotenoid that protects the eye tissue and other lutein-rich foods prevent cataracts too.
5. Lung Health
Turnip would be a great nutrient source if you want to counteract all dangers that damage the lung cells.
It also has the power of antioxidants such as vitamin C, A, and anti-inflammatory properties which enable them to cure various respiratory concerns especially asthma.
6. Digestive Health
We are already aware that a fiber-rich diet is very essential to keep our digestive system on track. Turnip greens are loaded with a lot of fibers.
A natural compound glucosinolates found in turnip is abundant with vitamins, minerals and fibers, and hence supports the gut health by preventing several bacterial infections caused by Helicobacter Pylori.
Fibers impart several health benefits in weight management and treating digestive illnesses such as diarrhea, constipation, bloating, etc.
Atherosclerosis means oxidation of bad cholesterol and clumping of platelets which clog and narrow the arteries.
Turnip roots and greens both contain powerful antioxidants, vitamin C, vitamin E, and beta carotene which counteracts the effects of the free radicals.
8. Radiant Skin
The potency of antioxidants in turnip help in preserving healthy, glowing skin by combating the premature aging effect of free radicals.
Applying turnip paste or juice is helpful to cure acne and pimples.
9. Enhance Cardiovascular Health
Turnip has anti-inflammatory qualities owing to an abundance of vitamin K. This vitamin helps in preventing strokes, heart attacks, and many other diseases.
Turnip green helps in digestion by enhancing the absorption of bile which leads to a lower cholesterol level.
Furthermore, it has a good amount of folic acid which benefits the circulatory and cardiovascular systems.