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The Health Benefits of Rutabaga
Table of Contents
The Incredible Rutabaga
Rutabaga, also known as Swedish turnip, wax turnip, swede or neep, is a cold-hearty root vegetable in the mustard family, cultivated for its edible, fleshy roots and its edible leaves. They belong to the family of vegetables known as cruciferous, which includes cabbage, cauliflower, Brussels sprouts, and collard greens. Turnips, often overlooked and under-appreciated as a food source, the rutabaga is not only delicious, but incredibly good for you.
Health Benefits
Cancer-Fighting
Rutabagas are high in antioxidants, which is why rutabaga is considered a top cancer-fighting food. It also contains glucosinolate, a sulfur-containing compound that has been shown to reduce the growth of cancer. In addition, studies suggest a diet rich in vegetables, particularly cruciferous vegetables, is associated with a reduced risk of prostate cancer.
Anti-Aging
Rutabagas can also prevent premature aging, improve eyesight, and stimulate regeneration of cells throughout our organs and tissues. Rutabagas contain lutein and zeaxanthin, which may help prevent cataracts and macular degeneration, two eye diseases related to aging.
Improves Digestion
Like all cruciferous vegetables, rutabagas are very high in fiber, with one medium rutabaga containing more than one third of your daily recommended intake. Beyond helping you stay regular, fiber has a myriad of other health benefits. It improves digestion by bulking up stool and preventing constipation and gastrointestinal stress. It also helps in weight loss efforts. As a low-calorie, nutrient-dense food, rutabagas are an essential component of weight-loss diets, and the high level of fiber helps to make you feel full, reducing your chances of overeating.
Anti-Oxidant Rich
Rutabagas are an excellent source of antioxidants, including vitamins C and E, and antioxidants known as carotenoids, some of which the body can turn into vitamin A. Dietary carotenoids are believed to provide numerous health benefits, including a decrease in the risk of certain diseases and cancers. Rutabagas also contain phytonutrients, antioxidants important for eye health.
Immunity Boosting
A single serving of rutabaga contains more than half of the required daily intake of vitamin C, which among other things, stimulates the immune system to produce white blood cells and plays an important role in helping the immune system fight disease.
Rich In Potassium
Rutabagas are a good source of potassium, a mineral and electrolyte that aids proper functioning of cells in the body. A higher intake of potassium-rich foods is associated with a lower risk of stroke, and reduced blood pressure in individuals with high blood pressure. It may also reduce risks associated with cardiovascular and renal health.
Diabetic Friendly
A 1-cup serving of boiled rutabaga contains 51 calories and 12 grams of carbohydrates, whereas the same amount of boiled potatoes contains 136 calories and 31 grams of carbohydrates. Having fewer carbs, which break down into simple sugars, rutabagas are often an alternative to potatoes for diabetic patients and can essentially help prevent the onset of Type 2 diabetes.
Cooking
Rutabaga are delicious and easy to prepare. The roots can be eaten raw, roasted, sautéd, baked, fried, or boiled. The leaves can be prepared in similar fashion to Swiss chard, or the smallest green leaves can be added raw to salads. Rutabagas can be easily incorporated into any diet, with the cooked roots substituting for any root vegetable, and shaved or shredded raw rutabaga and its leaves added to salads, or substituting for cabbage. It also makes a delicious side dish on its own.
Risks and Side Effects
While rutabagas possess many health benefits, they should be eaten in moderation, as they can cause bloating, gas, and discomfort for people with irritable bowel syndrome or allergies related to cruciferous vegetables.
One Medium Rutabaga Provides:
- Calories: 143
- Carbs: 33 grams
- Protein: 4 grams
- Fat: 0.5 grams
- Fiber: 9 grams, 36% of the Daily Value (DV)
- Vitamin C: 107% of the DV
- Potassium: 35% of the DV
- Magnesium: 18% of the DV
- Calcium: 17% of the DV
- Vitamin E: 7% of the DV
Sumac Roasted Rutabaga
Check out this delicious recipe for sumac roasted rutabaga.
SOURCES
- Chron, What Is Better for a Low-Carb Diet: Rutabagas or Potatoes?, Jessica Bruso, April 11, 2018
- Healthline, 7 Powerful Health Benefits of Rutabagas, Katey Davidson, MScFN, RD, CPT, July 10, 2019
- Wikipedia, Rutabaga
- US Department of Agriculture, FoodData Central Search Results: Rutabaga
- WebMD, Health Benefits of Rutabaga, Reviewed by Dan Brennan, MD, October 25, 2021
- Heartland Health and Wellness Fund, 10 Interesting Benefits Of Rutabaga
- Dr. Axe, Rutabaga Nutrition Benefits Immunity, Digestion & More, Annie Price, CHHC, January 26, 2022
- Dr. Axe, Top 12 Cancer-Fighting Foods, Jillian Levy, CHHC, May 21, 2018
- Verywell Fit, Rutabaga Nutrition Facts and Health Benefits, Shereen Lehman, MS, August 11, 2021, Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN
- National Library of Medicine, The Role Of Carotenoids In Human Health, Elizabeth J Johnson
- National Library of Medicine, Cruciferous and Allium Vegetable Intakes are Inversely Associated With 15-Year Atherosclerotic Vascular Disease Deaths in Older Adult Women, multiple contributors
- National Library of Medicine, Cruciferous Vegetables Intake And The Risk of Colorectal Cancer: A Meta-Analysis of Observational Studies, multiple contributors
- Organic Facts, 9 Interesting Benefits Of Rutabaga, John Staughton (BASc, BFA), June 24, 2021
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