The healing power of turnips

Earthy roots with a sweet, smoky flavour, turnips (including the yellow rutabaga) are surprisingly full of vitamin C and some essential amino acids. Complex carbohydrates and fibre add to the healing power of this cabbage relative.

1. Complex carbohydrates: An excellent fuel source for the body, complex carbohydrates tend to release a slow, steady supply of energy. They may also enhance memory, absorb stomach acid associated with heartburn and improve tryptophan absorption.
2. Goitrogens: Found in raw turnips and other cruciferous vegetables, these compounds may suppress thyroid function.
3. Insoluble fibre: Insoluble fibre helps to alleviate constipation, and possibly varicose veins and hemorrhoids.
4. Lysine: Part of the turnip's protein content, this essential amino acid may help to prevent and manage cold sores.
5. Soluble fibre: This type of fibre helps to soak up cholesterol, lowering blood levels of artery-damaging LDL ("bad") cholesterol.
6. Tryptophan: A precursor to the B vitamin niacin, this essential amino acid may help to ease anxiety, depression and insomnia.
7. Vitamin C: Acting as a powerful antioxidant, vitamin C helps to control damaging free radicals and may enhance immunity.

Cooking appears to deactivate goitrogens and some vitamin C may be lost; on the other hand, cooking increases the availability of soluble fibre.

Goitrogens are present in raw cruciferous vegetables, including turnips, and may interfere with the synthesis of thyroid hormone. These compounds do not pose a risk for healthy people who eat moderate amounts of cruciferous vegetables, but individuals with hypothyroidism may want to cook cruciferous vegetables to deactivate goitrogens. Conversely, those with hyperthyroidism may want to increase intake of raw cruciferous vegetables.

• Combine sliced rutabaga, carrots and potatoes and cook as you would mashed potatoes.
• Shred rutabaga or white turnips, add to shredded potatoes along with chopped fresh dill, and make turnip-potato pancakes.
• Sauté cubed white turnips in olive oil with garlic and shredded turnip greens.
• Shred turnips and toss with shredded red and green apples, and a mixture of apple cider, apple cider vinegar and Dijon mustard. Serve as a slaw.
• Roasted rutabagas have an earthy, nutty flavour. Peel rutabagas and cut into chunks. Toss with olive oil, wrap in foil and bake at 200°C (400°F) for 20 to 30 minutes, or until tender.