Rutabagas and Its Health Benefits

Introduction:

Both rutabaga and turnip are members belonging to the brassica or the cabbage family. However, they are different veggies hailing from the same family. Rutabagas are easily grown well in many parts of the world, especially in areas where it is cold throughout the year. Rutabagas and turnips both have a long history of culinary use both in terms of food and use in social occasions. In ancient times and according to traditions, these rutabaga veggies were known only for being carved to ward off evil spirits.

What Are the Nutritional Contents of Rutabaga?

According to current nutrition research, rutabaga is a veggie that is rich in multivitamins and minerals. One cup of rutabagas i.e. approximately 4.94 ounces can yield around 52 calories, a good 0.052 ounces of protein, and approximately 0.423 ounces of carbohydrates with a negligible 0.007 ounces of fat.

Rutabagas are great sources of immune-boosting vitamin C elements along with potassium and phosphorus. Another added advantage is these veggies have a low glycemic load. As a result, they can be consumed ideally by pre-diabetics and diabetic patients. The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for approximately one cup or 4.94 ounces of raw rutabaga vegetable:

1. Protein: 0.052 ounces.

2. Vitamin C: 0.0001 ounces.

3. Potassium: 0.0141 ounces.

4. Phosphorus: 0.0026 ounces.

5. Fat: 0.007 ounces.

6. Sodium: 0.00005 ounces.

7. Carbohydrates: 0.42 ounces.

8. Fiber: 0.11 ounces.

9. Sugar: 0.21 ounces.

10. Calories: 52 kilo calories.

A single cup serving of rutabaga provides the following minerals in these amounts enlisted as per the recommended daily intake (RDA) values:

1. Potassium: 0.0150 ounces constituting around 13 percent of the RDA for adult men and around 16 percent for adult women.

2. Iron: 0.0002 ounces or approximately 8 percent of the RDA for adult men and 3 percent for adult women.

3. Magnesium: 0.0009 ounces or approximately 7 percent of the RDA for men and 9 percent for adult women.

4. Phosphorus: 0.002 ounces or approximately 11 percent of the RDA for adults.

5. Calcium: 0.002 ounces or approximately 6 percent of the RDA for adults.

6. Zinc: 0.0001 ounces or approximately 3 percent of the RDA for adult men and 4 percent for adult women.

7. Vitamin C: 0.001 ounces or approximately 39 percent of the RDA for men and 47 percent for women.

8. Thiamin: 0.0000045 ounces approximately 11 percent of the RDA for men and 12 percent for women.

9. Vitamin B6: 0.000004 ounces or approximately 11 percent of the RDA for adults.

10. Folate: 0.00000001 ounces or approximately 7 percent of the RDA for adults.

11. Niacin: 0.00003 ounces or approximately 6 percent of the RDA for adult men and 7 percent for adult women.

12. Riboflavin: 0.0000002 ounces or up to 5 percent of the RDA for adults.

13. Vitamin E: 0.000014 ounces or up to 3 percent of the RDA for adults.

What Are the Systemic Health Benefits of Rutabaga?

Most of the calories in rutabagas come only from two types of carbohydrates which are fiber and naturally occurring sugars. There are approximately 0.11 ounces of fiber in a single cup serving of raw rutabaga. Fiber is not only necessary for healthy digestion but the consumption of fiber-filled fruits and vegetables is known to be cardioprotective according to nutrition research. Rutabaga is additionally known for its potential fiber content which helps to lower the LDL (low-density lipoprotein) or "bad" cholesterol in the blood. Even the tiny amount of fat it does contain is also heart-healthy polyunsaturated fat. This polyunsaturated fat is more heart-healthy or linked in fact to reduced risk of developing cardiovascular diseases.

Because these vegetables contain several phytonutrients, including lutein and zeaxanthin, the antioxidant compounds present in them prevent age-related macular degeneration and are important for eye health. Similarly, a diet rich in leafy greens and cruciferous vegetables such as rutabagas just like other leafy greens can reduce the risk of developing cardiovascular disease and several other chronic diseases including cancers. According to current research, cardiovascular disease as such can be reduced by nearly 15 percent due to the consumption of these vegetables.

How to Consume Rutabagas?

In different countries based on their variation, colloquially rutabagas are sometimes called names such as winter turnips, Swedish turnips, Russian turnips, or even Canadian turnips. This is because they belong to the same family as turnips and even resemble them quite closely.

One can even grow these vegetables themselves if they have a backyard or garden with healthy soil and ideal cold conditions. One can cut the veggies and then store them separately from the roots. At the time of purchasing them, always look for rutabagas that are firm and feel too heavy for their size. This shows the vegetable is indeed uncontaminated and ripe. At the supermarket, they will usually be observed to be coated with wax. But these veggies are perfectly safe the way they are sold and it is ideal to just peel the rutabaga skin before cooking.

Keep the rutabaga veggie in a cool place like in the refrigerator or a cold basement after purchasing. This way they can last for months together. One can also use rutabaga to prepare a vegetable puree and then store it in the freezer. Such purees can easily last for up to almost a year which is the advantage if they are stored ideally like this. One can even alternatively use bags meant for freezing vegetables to store them.

These rutabagas can be either consumed raw or cooked. Shaved or shredded rutabaga is an easy and excellent nutrient-dense add-on to any daily salad. Even in comparison to cabbage, rutabagas make for a more nutrient and vitamin-rich substitute in any recipe. One can use rutabagas as substitutes for turnips or other root vegetables by roasting, sauteing, baking, and frying. They can be added to soups or stews and even paired with carrots for healthy side dishes. Like most other cruciferous vegetables, rutabagas contain the element called raffinose which may be a naturally occurring sugar that is known to cause possible gastric issues like bloating. If rutabagas have this gastric effect on a person, then the best way to consume them is by eating them steamed instead of its raw vegetable form. Cooking vegetables well also helps to gradually add fiber-rich foods to the daily diet so that the digestive system can adapt well to consuming fiber without any gastric impact or side effects.

Conclusion:

The fiber found in rutabagas, along with the phytonutrients makes this a unique cardioprotective root vegetable. These veggies resemble turnips that are grown in cold conditions and can serve as an ideal cruciferous vegetable that can be experimented with in versatile ways. Consuming such rich nutrient vegetables like rutabagas can contribute to a lower risk of developing digestive diseases, obesity, diabetes, stroke, and cancers.