Pregnancy is an extremely joyous phase for any woman. It is also a phase where you must maintain your health and wellness. What you eat and drink will largely decide the outcome of your pregnancy and the future of your little one. A healthy diet is a key to a healthy pregnancy. You must ensure that you include fresh produce. The items on your meal plate must have all colors of the rainbow. Beautiful thought isn’t it? In this article, we discuss everything about eating turnips during pregnancy.
Turnip is one of the starchy vegetables cultivated in the temperate zone with a bulbous taproot and fresh green tops. Even though it is available throughout the year, it is tastier during the fall and spring when the turnips are small, tender, and sweet. Even though turnips are a nutritious addition to your pregnancy diet, there is some situation that necessitates avoiding turnips during pregnancy. Read on.
What are Turnips?
A turnip is a root vegetable. However, it does not belong to the root family. It is a member of the cruciferous family, which includes Brussels sprouts, kale, and broccoli. When eaten raw, the flesh of a turnip tastes like cabbage. Its high nutrient content and low-calorie density make the turnip an attractive food choice. Fresh turnip greens are also incredibly healthy.
Nutritional Facts of Turnips
Turnips are sufficient in lots of minerals and vitamins, making them a storehouse of essential health benefits. They are remarkably rich in vitamin C. 100 grams of turnip contain 27 mg of vitamin C. Turnips are an excellent source of dietary fiber and antioxidants. They also contain omega 3 acids like ALA (alpha-linolenic acid).
Nutritional Facts AboutTurnip Green
Although the root is widely consumed, the green tops are several times more nutritious than the root. When selecting turnip greens, always select fresh-looking bright green leaves that are crispy and have a slender stem.
One cup of cooked Turnip green has 203 mg of potassium, 137mg of calcium, 3.5 grams of dietary fiber and 118 mcg of foliage. Turnip greens provide 10% of your daily required magnesium.
Is it Safe to Eat Turnips During Pregnancy?
Eating Turnips is absolutely safe during the pregnancy period unless you are allergic to cruciferous vegetables. If you are allergic, it is mandatory to ask a doctor before including it in your pregnancy diet. Turnips come with low amounts of calories, sodium, fats, and cholesterol, making them an ideal root vegetable to eat. Tender turnips can be added to salads or can be eaten raw.
Full grown turnips are usually consumed after cooking. We can add Turnips with other vegetables during the preparation of stews and other curries. Washing and scrubbing turnips thoroughly under running water before cooking or adding to salads is important to get rid of bacteria and pesticides.
Health Benefits of Eating Turnips During Pregnancy
As early mentioned, turnip is a rich source of vitamins and minerals. Let us analyze the daily requirement of minerals and vitamins during pregnancy, their role in having a healthy baby and the vitamins and minerals provided by turnip.
1. Provides Calcium in Pregnancy
- The daily requirement of calcium during pregnancy is 1000 mg.
- Calcium plays an important role in building your baby’s bones and tooth buds and in regulating fluids.
- 100 gms of turnips provides 30 mg of calcium. One cup of turnip green provides 137 mg of calcium. Thus, roughly 20% of your calcium intake can be met by making turnips a part of your diet.
[Read: Calcium During Pregnancy]
2. Provides Iron in Pregnancy
- Daily intake of 27 mg of iron is required during the pregnancy period.
- Iron intake is important for pregnant women because it prevents anemia and plays an important role in increasing blood volume.
- 1.15 mg of iron is present in one cup of turnip leaves.
3. Provides Magnesium and Potassium in Pregnancy
- Pregnant women need 4,700 mg of potassium and 350 mg of magnesium during pregnancy.
- Potassium helps in maintaining fluid and electrolyte balance while magnesium helps to reduce muscle cramps and in blood clotting during pregnancy.
- 100 grams of turnip gives 233 mg of potassium and 11 mg of magnesium.
4. Provides Vitamin C in Pregnancy
- It is recommended to take 85 mg of vitamin C daily during pregnancy.
- Vitamin C is essential for tissue repair and development of bones and healthy skin of your baby during pregnancy.
- Turnip is a rich source of vitamin C. 100 grams of Turnip contain 27 mg of vitamin C.
Along with the nutrients mentioned above, turnip also has traces of folate, vitamins-B2, B3, B9, vitamin K and vitamin E. All of them have a significant role during pregnancy. Turnips also contribute 4.6 grams of dietary fiber of 25 – 35grams of daily requirement of fiber during pregnancy.
Constipation during pregnancy can be relieved by eating turnips and it also builds thus protecting you from various infections. It also helps maintain optimum blood pressure levels. Therefore, intake of Turnip during pregnancy will provide great health benefits.
How Can I Eat Turnips During Pregnancy?
Here are some ways to enjoy this nutritious vegetable:
- You can always use turnips in the recipes where potatoes are used. Whether it be a curry or stew.
- Cube the turnip and roast it with little olive oil.
- Use turnip greens instead of spinach during the preparations of pasta, sauteed and steamed recipes.
- While making coleslaw, replace the cabbage with shredded turnips.
- You can eat turnips by baking, steaming or boil and mashing it.
When Eating Turnips Should be Avoided During Pregnancy?
Turnip usually don’t have any side effects. But you should not eat turnips without asking your doctor if you are allergic to Cruciferous vegetables (vegetables belonging to the Cruciferous family such as broccoli, cabbage, cauliflower etc.).
Oxalates are found in Turnips, which, when too concentrated in body fluids, tends to crystallize and cause problems to kidney and gall bladder. Hence, though widely safe and highly nutritious, in the event you have any doubts over consumption of turnips when you are pregnant, it is wise to take your doctor’s opinion.
FAQ’s
1. Can I Eat Turnip Greens When Pregnant?
Yes, you can. These green tops are in fact very healthy for you. They contain a good amount of folic acid and iron.
2. Can the Turnip Greens Help With my Constipation During Pregnancy?
Yes, they can. They are rich in fiber and also have high water content. These are very good for constipation.
3. Will Eating Turnip Greens Cause Gas During Pregnancy?
Yes, it can. They cause a lot of gas formation indeed. They contain non-digestible carbs which can take time to digest and cause bloating.
4. Can I be Allergic to Turnip During Pregnancy?
If you are allergic to cruciferous vegetables, you can be allergic to turnips. Also, when pregnant, your body becomes very sensitive. So always be cautious.
5. Can I Eat Turnip Greens When Pregnant?
Yes, you can. They are rich in folic acid and iron. It can benefit both mother and baby.
6. Can I Eat Raw Turnips When Pregnant?
Yes, you can. Ensure you wash them well to remove all bacteria. Raw vegetables carry the risk of bacterial infections.
7. Are Turnips Good for Fetus?
Yes, they are. They are rich in calcium. This can help in developing strong bones for the baby.
8. Can I be Allergic to Turnips?
Yes, you can. If you are allergic to cruciferous vegetables, you need to be careful about turnips. Consult your doctor in case of allergic reactions.
